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  6. Onion rings vs. Zucchini

Onion rings vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between Onion rings and Zucchini

  • Onion rings has more Vitamin K, Vitamin B1, Iron, Selenium, Manganese, and Vitamin B3, however, Zucchini is higher in Vitamin C.
  • Onion rings covers your daily need of Vitamin K 25% more than Zucchini.
  • Onion rings has 46 times more Sodium than Zucchini. While Onion rings has 370mg of Sodium, Zucchini has only 8mg.

These are the specific foods used in this comparison Onion rings, breaded, par fried, frozen, prepared, heated in oven and Squash, summer, zucchini, includes skin, raw.

Infographic

Onion rings vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +93.8%
Contains more IronIron +237.8%
Contains more CopperCopper +37.7%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +96.6%
Contains more SeleniumSelenium +2700%
Contains more PotassiumPotassium +112.2%
Contains less SodiumSodium -97.8%
~equal in Magnesium ~18mg

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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +311.1%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +199.1%
Contains more Vitamin B5Vitamin B5 +44.1%
Contains more Vitamin KVitamin K +693%
Contains more FolateFolate +37.5%
Contains more CholineCholine +12.6%
Contains more Vitamin CVitamin C +1018.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +39.3%
~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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +242.1%
Contains more FatsFats +4368.8%
Contains more CarbsCarbs +986.5%
Contains more OtherOther +145.6%
Contains more WaterWater +104.4%

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
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated Fat +27172.7%
Contains more Poly. FatPolyunsaturated fat +8287.9%
Contains less Sat. FatSaturated Fat -96.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3420%
Contains more GlucoseGlucose +22.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~1.38g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Onion rings Zucchini Opinion
Calories 276kcal 17kcal Onion rings
Protein 4.14g 1.21g Onion rings
Fats 14.3g 0.32g Onion rings
Vitamin C 1.6mg 17.9mg Zucchini
Net carbs 31.59g 2.11g Onion rings
Carbs 33.79g 3.11g Onion rings
Magnesium 17mg 18mg Zucchini
Calcium 31mg 16mg Onion rings
Potassium 123mg 261mg Zucchini
Iron 1.25mg 0.37mg Onion rings
Sugar 5.1g 2.5g Zucchini
Fiber 2.2g 1g Onion rings
Copper 0.073mg 0.053mg Onion rings
Zinc 0.42mg 0.32mg Onion rings
Starch 25.58g 0g Onion rings
Phosphorus 71mg 38mg Onion rings
Sodium 370mg 8mg Zucchini
Vitamin A 0IU 200IU Zucchini
Vitamin A 0µg 10µg Zucchini
Vitamin E 0.46mg 0.12mg Onion rings
Manganese 0.348mg 0.177mg Onion rings
Selenium 5.6µg 0.2µg Onion rings
Vitamin B1 0.185mg 0.045mg Onion rings
Vitamin B2 0.116mg 0.094mg Onion rings
Vitamin B3 1.349mg 0.451mg Onion rings
Vitamin B5 0.294mg 0.204mg Onion rings
Vitamin B6 0.117mg 0.163mg Zucchini
Vitamin K 34.1µg 4.3µg Onion rings
Folate 33µg 24µg Onion rings
Trans Fat 0.053g 0g Zucchini
Choline 10.7mg 9.5mg Onion rings
Saturated Fat 2.137g 0.084g Zucchini
Monounsaturated Fat 3g 0.011g Onion rings
Polyunsaturated fat 7.633g 0.091g Onion rings
Tryptophan 0.07mg 0.01mg Onion rings
Threonine 0.15mg 0.029mg Onion rings
Isoleucine 0.214mg 0.044mg Onion rings
Leucine 0.35mg 0.071mg Onion rings
Lysine 0.151mg 0.067mg Onion rings
Methionine 0.081mg 0.018mg Onion rings
Phenylalanine 0.243mg 0.043mg Onion rings
Valine 0.216mg 0.054mg Onion rings
Histidine 0.109mg 0.026mg Onion rings
Fructose 1.26g 1.38g Zucchini
Omega-3 - ALA 0.789g 0.061g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g 0g Onion rings
Omega-6 - Eicosadienoic acid 0.003g 0g Onion rings
Omega-6 - Linoleic acid 6.346g 0.03g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion rings Zucchini
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%
Zucchini
Minerals Daily Need Coverage Score
27%
Onion rings
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 2.053g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.4)
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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.