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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, and Vitamin C.
  • Winter squash covers your daily Vitamin A 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.
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +30.8%
Contains more CalciumCalcium +40.9%
Contains more IronIron +184.1%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +273.7%
Contains more ManganeseManganese +86.1%
Contains more SeleniumSelenium +1300%
Contains more PotassiumPotassium +95.9%
Contains more CopperCopper +12.3%
Contains less SodiumSodium -99.7%

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +1056.3%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +172.5%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin KVitamin K +675%
Contains more FolateFolate +65%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +37.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.6mg

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +365.2%
Contains more FatsFats +3985.7%
Contains more CarbsCarbs +281.8%
Contains more OtherOther +100%
Contains more WaterWater +92.4%

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
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated Fat +11438.5%
Contains more Poly. FatPolyunsaturated fat +5092.5%
Contains less Sat. FatSaturated 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
Calories 276kcal 37kcal Onion rings
Protein 4.14g 0.89g Onion rings
Fats 14.3g 0.35g Onion rings
Vitamin C 1.6mg 9.6mg Winter squash
Net carbs 31.59g 6.05g Onion rings
Carbs 33.79g 8.85g Onion rings
Magnesium 17mg 13mg Onion rings
Calcium 31mg 22mg Onion rings
Potassium 123mg 241mg Winter squash
Iron 1.25mg 0.44mg Onion rings
Sugar 5.1g 3.3g Winter squash
Fiber 2.2g 2.8g Winter squash
Copper 0.073mg 0.082mg Winter squash
Zinc 0.42mg 0.22mg Onion rings
Starch 25.58g Onion rings
Phosphorus 71mg 19mg Onion rings
Sodium 370mg 1mg Winter squash
Vitamin A 0IU 5223IU Winter squash
Vitamin A 0µg 261µg Winter squash
Vitamin E 0.46mg 0.12mg Onion rings
Manganese 0.348mg 0.187mg Onion rings
Selenium 5.6µg 0.4µg Onion rings
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
Vitamin K 34.1µg 4.4µg Onion rings
Folate 33µg 20µg Onion rings
Trans Fat 0.053g 0g Winter squash
Choline 10.7mg 10.6mg Onion rings
Saturated Fat 2.137g 0.072g Winter squash
Monounsaturated Fat 3g 0.026g Onion rings
Polyunsaturated fat 7.633g 0.147g 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
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 Winter squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Onion rings
35%
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.