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  6. Onion rings vs. Winter squash

Onion rings vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Onion rings and Winter squash

  • Onion rings has more Vitamin K, Vitamin B1, Iron, Selenium, Phosphorus, and Manganese, however, Winter squash is richer in Vitamin A RAE, and Vitamin C.
  • Winter squash covers your daily Vitamin A RAE needs 29% more than Onion rings.
  • Winter squash has 370 times less Sodium than Onion rings. Onion rings has 370mg of Sodium, while Winter squash has 1mg.

Specific food types used in this comparison are Onion rings, breaded, par fried, frozen, prepared, heated in oven and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Onion rings vs Winter squash infographic
Infographic link

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.
Onion rings
Onion rings
7
:
3
Winter squash
Winter squash
Contains more Calcium +40.9%
Contains more Iron +184.1%
Contains more Magnesium +30.8%
Contains more Phosphorus +273.7%
Contains more Zinc +90.9%
Contains more Manganese +86.1%
Contains more Selenium +1300%
Contains more Potassium +95.9%
Contains less Sodium -99.7%
Contains more Copper +12.3%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +40.9%
Contains more Iron +184.1%
Contains more Magnesium +30.8%
Contains more Phosphorus +273.7%
Contains more Zinc +90.9%
Contains more Manganese +86.1%
Contains more Selenium +1300%
Contains more Potassium +95.9%
Contains less Sodium -99.7%
Contains more Copper +12.3%

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.
Onion rings
Onion rings
7
:
3
Winter squash
Winter squash
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +1056.3%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +25.6%
Contains more Folate +65%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin B6 +37.6%
Onion rings
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 6% 47% 27% 26% 18% 27% 25% 0% 86%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +1056.3%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +25.6%
Contains more Folate +65%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin B6 +37.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion rings
Onion rings
4
:
1
Winter squash
Winter squash
Contains more Protein +365.2%
Contains more Fats +3985.7%
Contains more Carbs +281.8%
Contains more Other +100%
Contains more Water +92.4%
Onion rings
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +365.2%
Contains more Fats +3985.7%
Contains more Carbs +281.8%
Contains more Other +100%
Contains more Water +92.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion rings
Onion rings
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +11438.5%
Contains more Polyunsaturated fat +5092.5%
Contains less Saturated Fat -96.6%
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +11438.5%
Contains more Polyunsaturated fat +5092.5%
Contains less Saturated Fat -96.6%

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 Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion rings Winter squash Opinion
Net carbs 31.59g 6.05g Onion rings
Protein 4.14g 0.89g Onion rings
Fats 14.3g 0.35g Onion rings
Carbs 33.79g 8.85g Onion rings
Calories 276kcal 37kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 5.1g 3.3g Winter squash
Fiber 2.2g 2.8g Winter squash
Calcium 31mg 22mg Onion rings
Iron 1.25mg 0.44mg Onion rings
Magnesium 17mg 13mg Onion rings
Phosphorus 71mg 19mg Onion rings
Potassium 123mg 241mg Winter squash
Sodium 370mg 1mg Winter squash
Zinc 0.42mg 0.22mg Onion rings
Copper 0.073mg 0.082mg Winter squash
Manganese 0.348mg 0.187mg Onion rings
Selenium 5.6µg 0.4µg Onion rings
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.46mg 0.12mg Onion rings
Vitamin C 1.6mg 9.6mg Winter squash
Vitamin B1 0.185mg 0.016mg Onion rings
Vitamin B2 0.116mg 0.067mg Onion rings
Vitamin B3 1.349mg 0.495mg Onion rings
Vitamin B5 0.294mg 0.234mg Onion rings
Vitamin B6 0.117mg 0.161mg Winter squash
Folate 33µg 20µg Onion rings
Vitamin K 34.1µg 4.4µg Onion rings
Tryptophan 0.07mg 0.013mg Onion rings
Threonine 0.15mg 0.027mg Onion rings
Isoleucine 0.214mg 0.035mg Onion rings
Leucine 0.35mg 0.05mg Onion rings
Lysine 0.151mg 0.033mg Onion rings
Methionine 0.081mg 0.011mg Onion rings
Phenylalanine 0.243mg 0.035mg Onion rings
Valine 0.216mg 0.038mg Onion rings
Histidine 0.109mg 0.017mg Onion rings
Trans Fat 0.053g 0g Winter squash
Saturated Fat 2.137g 0.072g Winter squash
Monounsaturated Fat 3g 0.026g Onion rings
Polyunsaturated fat 7.633g 0.147g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-3 - ALA 0.789g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Onion rings
38%
Winter squash
Minerals Daily Need Coverage Score
27%
Onion rings
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 369mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 2.065g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 13)
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 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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.