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  6. Onion rings vs. Yam

Onion rings vs. Yam — In-Depth Nutrition Comparison

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How are Onion rings and Yam different?

  • Onion rings is richer in Vitamin K, Iron, Selenium, and Vitamin B1, while Yam is higher in Potassium, Vitamin C, Copper, and Vitamin B6.
  • Onion rings covers your daily need of Vitamin K 27% more than Yam.
  • Onion rings contains 74 times more Saturated Fat than Yam. Onion rings contains 2.137g of Saturated Fat, while Yam contains 0.029g.

Onion rings, breaded, par fried, frozen, prepared, heated in oven and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Onion rings vs Yam 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%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more CalciumCalcium +121.4%
Contains more IronIron +140.4%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +44.9%
Contains more SeleniumSelenium +700%
Contains more PotassiumPotassium +444.7%
Contains more CopperCopper +108.2%
Contains less SodiumSodium -97.8%
~equal in Magnesium ~18mg
~equal in Manganese ~0.371mg

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%
Yam
Yam
4
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 40% 7.3% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B1Vitamin B1 +94.7%
Contains more Vitamin B2Vitamin B2 +314.3%
Contains more Vitamin B3Vitamin B3 +144.4%
Contains more Vitamin KVitamin K +1382.6%
Contains more FolateFolate +106.3%
Contains more Vitamin CVitamin C +656.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +94.9%
Contains more CholineCholine +51.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~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
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +177.9%
Contains more FatsFats +10114.3%
Contains more CarbsCarbs +23%
Contains more OtherOther +84.2%
Contains more WaterWater +51.2%

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
Yam
Yam
1
31% 5% 64%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated Fat +59900%
Contains more Poly. FatPolyunsaturated fat +12621.7%
Contains less Sat. FatSaturated Fat -98.6%

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

All nutrients comparison - raw data values

Nutrient Onion rings Yam Opinion
Calories 276kcal 116kcal Onion rings
Protein 4.14g 1.49g Onion rings
Fats 14.3g 0.14g Onion rings
Vitamin C 1.6mg 12.1mg Yam
Net carbs 31.59g 23.58g Onion rings
Carbs 33.79g 27.48g Onion rings
Magnesium 17mg 18mg Yam
Calcium 31mg 14mg Onion rings
Potassium 123mg 670mg Yam
Iron 1.25mg 0.52mg Onion rings
Sugar 5.1g 0.49g Yam
Fiber 2.2g 3.9g Yam
Copper 0.073mg 0.152mg Yam
Zinc 0.42mg 0.2mg Onion rings
Starch 25.58g Onion rings
Phosphorus 71mg 49mg Onion rings
Sodium 370mg 8mg Yam
Vitamin A 0IU 122IU Yam
Vitamin A 0µg 6µg Yam
Vitamin E 0.46mg 0.34mg Onion rings
Manganese 0.348mg 0.371mg Yam
Selenium 5.6µg 0.7µg Onion rings
Vitamin B1 0.185mg 0.095mg Onion rings
Vitamin B2 0.116mg 0.028mg Onion rings
Vitamin B3 1.349mg 0.552mg Onion rings
Vitamin B5 0.294mg 0.311mg Yam
Vitamin B6 0.117mg 0.228mg Yam
Vitamin K 34.1µg 2.3µg Onion rings
Folate 33µg 16µg Onion rings
Trans Fat 0.053g 0g Yam
Choline 10.7mg 16.2mg Yam
Saturated Fat 2.137g 0.029g Yam
Monounsaturated Fat 3g 0.005g Onion rings
Polyunsaturated fat 7.633g 0.06g Onion rings
Tryptophan 0.07mg 0.012mg Onion rings
Threonine 0.15mg 0.052mg Onion rings
Isoleucine 0.214mg 0.05mg Onion rings
Leucine 0.35mg 0.094mg Onion rings
Lysine 0.151mg 0.058mg Onion rings
Methionine 0.081mg 0.02mg Onion rings
Phenylalanine 0.243mg 0.069mg Onion rings
Valine 0.216mg 0.06mg Onion rings
Histidine 0.109mg 0.033mg 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 Yam
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
15%
Yam
Minerals Daily Need Coverage Score
27%
Onion rings
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.61g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.108g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 51)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.