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  6. Poi vs. Onion rings

Poi vs. Onion rings — In-Depth Nutrition Comparison

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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
5
:
5
Onion rings
Onion rings
Contains more Magnesium +41.2%
Contains more Potassium +48.8%
Contains less Sodium -96.8%
Contains more Copper +127.4%
Contains more Calcium +93.8%
Contains more Iron +42%
Contains more Phosphorus +82.1%
Contains more Zinc +90.9%
Contains more Selenium +700%
Equal in Manganese - 0.348
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Magnesium +41.2%
Contains more Potassium +48.8%
Contains less Sodium -96.8%
Contains more Copper +127.4%
Contains more Calcium +93.8%
Contains more Iron +42%
Contains more Phosphorus +82.1%
Contains more Zinc +90.9%
Contains more Selenium +700%
Equal in Manganese - 0.348

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
4
:
6
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +150%
Contains more Vitamin B6 +133.3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +22.6%
Contains more Folate +57.1%
Contains more Vitamin K +3310%
Equal in Vitamin B5 - 0.294
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +150%
Contains more Vitamin B6 +133.3%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +22.6%
Contains more Folate +57.1%
Contains more Vitamin K +3310%
Equal in Vitamin B5 - 0.294

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Onion rings
Onion rings
Contains more Water +54.5%
Contains more Protein +989.5%
Contains more Fats +10114.3%
Contains more Carbs +24.1%
Contains more Other +129.5%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
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
Contains more Water +54.5%
Contains more Protein +989.5%
Contains more Fats +10114.3%
Contains more Carbs +24.1%
Contains more Other +129.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +27172.7%
Contains more Polyunsaturated fat +13060.3%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +27172.7%
Contains more Polyunsaturated 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
Net carbs 26.83g 31.59g Onion rings
Protein 0.38g 4.14g Onion rings
Fats 0.14g 14.3g Onion rings
Carbs 27.23g 33.79g Onion rings
Calories 112kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 0.39g 5.1g Poi
Fiber 0.4g 2.2g Onion rings
Calcium 16mg 31mg Onion rings
Iron 0.88mg 1.25mg Onion rings
Magnesium 24mg 17mg Poi
Phosphorus 39mg 71mg Onion rings
Potassium 183mg 123mg Poi
Sodium 12mg 370mg Poi
Zinc 0.22mg 0.42mg Onion rings
Copper 0.166mg 0.073mg Poi
Manganese 0.37mg 0.348mg Poi
Selenium 0.7µg 5.6µg Onion rings
Vitamin A 66IU 0IU Poi
Vitamin A RAE 3µg 0µg Poi
Vitamin E 2.3mg 0.46mg Poi
Vitamin C 4mg 1.6mg Poi
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
Folate 21µg 33µg Onion rings
Vitamin K 1µg 34.1µg 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
Trans Fat 0g 0.053g Poi
Saturated Fat 0.029g 2.137g Poi
Monounsaturated Fat 0.011g 3g Onion rings
Polyunsaturated fat 0.058g 7.633g 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
Poi Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
19%
Poi
22%
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.