Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Poi
  5. Compare
  6. Poi vs. Onion rings

Poi vs. Onion rings — In-Depth Nutrition Comparison

Compare

A recap on differences between Poi and Onion rings

  • Poi is higher in Vitamin E, Vitamin B6, and Copper, yet Onion rings is higher in Vitamin K, Selenium, Fiber, and Vitamin B2.
  • Onion rings covers your daily Vitamin K needs 28% more than Poi.
  • Poi contains 5 times more Vitamin E than Onion rings. While Poi contains 2.3mg of Vitamin E, Onion rings contains only 0.46mg.
  • The amount of Sodium in Poi is lower.

Food varieties used in this article are Poi and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Poi vs Onion rings 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.
Poi
Poi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 4.8% 16% 33% 55% 6% 17% 1.6% 48% 3.8%
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%
Contains more MagnesiumMagnesium +41.2%
Contains more PotassiumPotassium +48.8%
Contains more CopperCopper +127.4%
Contains less SodiumSodium -96.8%
Contains more CalciumCalcium +93.8%
Contains more IronIron +42%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +82.1%
Contains more SeleniumSelenium +700%
~equal in Manganese ~0.348mg

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.
Poi
Poi
5
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 13% 4% 46% 0% 33% 9.2% 21% 18% 63% 0% 2.5% 16% 9.1%
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%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more CholineCholine +56.1%
Contains more Vitamin B1Vitamin B1 +42.3%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin KVitamin K +3310%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.294mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more WaterWater +54.5%
Contains more ProteinProtein +989.5%
Contains more FatsFats +10114.3%
Contains more CarbsCarbs +24.1%
Contains more OtherOther +129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
30% 11% 59%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.058 g
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated Fat -98.6%
Contains more Mono. FatMonounsaturated Fat +27172.7%
Contains more Poly. FatPolyunsaturated fat +13060.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poi Onion rings Opinion
Calories 112kcal 276kcal Onion rings
Protein 0.38g 4.14g Onion rings
Fats 0.14g 14.3g Onion rings
Vitamin C 4mg 1.6mg Poi
Net carbs 26.83g 31.59g Onion rings
Carbs 27.23g 33.79g Onion rings
Magnesium 24mg 17mg Poi
Calcium 16mg 31mg Onion rings
Potassium 183mg 123mg Poi
Iron 0.88mg 1.25mg Onion rings
Sugar 0.39g 5.1g Poi
Fiber 0.4g 2.2g Onion rings
Copper 0.166mg 0.073mg Poi
Zinc 0.22mg 0.42mg Onion rings
Starch 25.58g Onion rings
Phosphorus 39mg 71mg Onion rings
Sodium 12mg 370mg Poi
Vitamin A 66IU 0IU Poi
Vitamin A 3µg 0µg Poi
Vitamin E 2.3mg 0.46mg Poi
Manganese 0.37mg 0.348mg Poi
Selenium 0.7µg 5.6µg Onion rings
Vitamin B1 0.13mg 0.185mg Onion rings
Vitamin B2 0.04mg 0.116mg Onion rings
Vitamin B3 1.1mg 1.349mg Onion rings
Vitamin B5 0.293mg 0.294mg Onion rings
Vitamin B6 0.273mg 0.117mg Poi
Vitamin K 1µg 34.1µg Onion rings
Folate 21µg 33µg Onion rings
Trans Fat 0g 0.053g Poi
Choline 16.7mg 10.7mg Poi
Saturated Fat 0.029g 2.137g Poi
Monounsaturated Fat 0.011g 3g Onion rings
Polyunsaturated fat 0.058g 7.633g Onion rings
Tryptophan 0.07mg Onion rings
Threonine 0.15mg Onion rings
Isoleucine 0.214mg Onion rings
Leucine 0.35mg Onion rings
Lysine 0.151mg Onion rings
Methionine 0.081mg 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
Poi Onion rings
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

Poi
Poi vs Russet potato raw
Russet potato raw
Poi
Poi vs Potato wedges
Potato wedges
Poi
Poi vs Potato flour
Potato flour
Onion rings
Onion rings vs Onion
Onion
Onion rings
Onion rings vs Sweet onion
Sweet onion
Onion rings
Onion rings vs Onion soup
Onion soup

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
18%
Poi
21%
Onion rings
Minerals Daily Need Coverage Score
20%
Poi
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Poi
Poi is lower in Sugar (difference - 4.71g)
Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 358mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 2.108g)
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 ($)
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/nutrients
  2. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.