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  6. Onion rings vs. Wax gourd

Onion rings vs. Wax gourd — In-Depth Nutrition Comparison

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Significant differences between Onion rings and Wax gourd

  • Onion rings has more Vitamin K, Manganese, Vitamin B1, Iron, Selenium, Vitamin B2, and Phosphorus, however, Wax gourd is richer in Vitamin C.
  • Onion rings covers your daily Vitamin K needs 26% more than Wax gourd.
  • Wax gourd has 134 times less Saturated Fat than Onion rings. Onion rings has 2.137g of Saturated Fat, while Wax gourd has 0.016g.

Specific food types used in this comparison are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Onion rings vs Wax gourd infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +72.2%
Contains more PotassiumPotassium +2360%
Contains more IronIron +228.9%
Contains more CopperCopper +231.8%
Contains more PhosphorusPhosphorus +317.6%
Contains more ManganeseManganese +521.4%
Contains more SeleniumSelenium +2700%
Contains more ZincZinc +40.5%
Contains less SodiumSodium -71.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +444.1%
Contains more Vitamin B2Vitamin B2 +11500%
Contains more Vitamin B3Vitamin B3 +251.3%
Contains more Vitamin B5Vitamin B5 +143%
Contains more Vitamin B6Vitamin B6 +265.6%
Contains more Vitamin KVitamin K +1117.9%
Contains more FolateFolate +725%
Contains more CholineCholine +118.4%
Contains more Vitamin CVitamin C +556.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +935%
Contains more FatsFats +7050%
Contains more CarbsCarbs +1011.5%
Contains more OtherOther +366.7%
Contains more WaterWater +107.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated Fat +8008.1%
Contains more Poly. FatPolyunsaturated fat +8573.9%
Contains less Sat. FatSaturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion rings Wax gourd
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion rings Wax gourd Opinion
Calories 276kcal 14kcal Onion rings
Protein 4.14g 0.4g Onion rings
Fats 14.3g 0.2g Onion rings
Vitamin C 1.6mg 10.5mg Wax gourd
Net carbs 31.59g 2.04g Onion rings
Carbs 33.79g 3.04g Onion rings
Magnesium 17mg 10mg Onion rings
Calcium 31mg 18mg Onion rings
Potassium 123mg 5mg Onion rings
Iron 1.25mg 0.38mg Onion rings
Sugar 5.1g 1.18g Wax gourd
Fiber 2.2g 1g Onion rings
Copper 0.073mg 0.022mg Onion rings
Zinc 0.42mg 0.59mg Wax gourd
Starch 25.58g Onion rings
Phosphorus 71mg 17mg Onion rings
Sodium 370mg 107mg Wax gourd
Vitamin E 0.46mg 0.08mg Onion rings
Manganese 0.348mg 0.056mg Onion rings
Selenium 5.6µg 0.2µg Onion rings
Vitamin B1 0.185mg 0.034mg Onion rings
Vitamin B2 0.116mg 0.001mg Onion rings
Vitamin B3 1.349mg 0.384mg Onion rings
Vitamin B5 0.294mg 0.121mg Onion rings
Vitamin B6 0.117mg 0.032mg Onion rings
Vitamin K 34.1µg 2.8µg Onion rings
Folate 33µg 4µg Onion rings
Trans Fat 0.053g 0g Wax gourd
Choline 10.7mg 4.9mg Onion rings
Saturated Fat 2.137g 0.016g Wax gourd
Monounsaturated Fat 3g 0.037g Onion rings
Polyunsaturated fat 7.633g 0.088g Onion rings
Tryptophan 0.07mg 0.002mg Onion rings
Threonine 0.15mg Onion rings
Isoleucine 0.214mg Onion rings
Leucine 0.35mg Onion rings
Lysine 0.151mg 0.009mg Onion rings
Methionine 0.081mg 0.003mg Onion rings
Phenylalanine 0.243mg Onion rings
Valine 0.216mg Onion rings
Histidine 0.109mg Onion rings
Fructose 1.26g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Wax gourd
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Onion rings
6%
Wax gourd
Minerals Daily Need Coverage Score
27%
Onion rings
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 263mg)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 2.121g)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.