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  6. Raisin Bran Cereal vs. Onion rings

Raisin Bran Cereal vs. Onion rings — In-Depth Nutrition Comparison

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Significant differences between raisin Bran Cereal and onion rings

  • The amount of iron, vitamin B12, folate, selenium, vitamin B6, zinc, copper, vitamin B2, vitamin B3, and phosphorus in raisin Bran Cereal is higher than in onion rings.
  • Raisin Bran Cereal covers your daily iron needs 175% more than onion rings.

Specific food types used in this comparison are Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Raisin Bran Cereal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
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 +700%
Contains more PotassiumPotassium +343.9%
Contains more IronIron +1120%
Contains more CopperCopper +595.9%
Contains more ZincZinc +1414.3%
Contains more PhosphorusPhosphorus +377.5%
Contains more SeleniumSelenium +589.3%
Contains less SodiumSodium -20.6%
~equal in Calcium ~31mg

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 0% 84% 3.6% 38% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +240.5%
Contains more Vitamin B2Vitamin B2 +520.7%
Contains more Vitamin B3Vitamin B3 +527.9%
Contains more Vitamin B6Vitamin B6 +626.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +927.3%
Contains more CholineCholine +125.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin KVitamin K +11266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 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 ProteinProtein +84.3%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +87.9%
Contains more FatsFats +664.7%
Contains more WaterWater +518.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 21% 54%
Saturated fat: Sat. Fat 0.424 g
Monounsaturated fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 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 -80.2%
Contains more Mono. FatMonounsaturated fat +740.3%
Contains more Poly. FatPolyunsaturated fat +740.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Onion rings DV% diff.
Iron 15.25mg 1.25mg 175%
Vitamin B12 2.53µg 0µg 105%
Folate 339µg 33µg 77%
Selenium 38.6µg 5.6µg 60%
Vitamin B6 0.85mg 0.117mg 56%
Zinc 6.36mg 0.42mg 54%
Copper 0.508mg 0.073mg 48%
Vitamin B2 0.72mg 0.116mg 46%
Vitamin B3 8.47mg 1.349mg 45%
Polyunsaturated fat 0.908g 7.633g 45%
Phosphorus 339mg 71mg 38%
Vitamin B1 0.63mg 0.185mg 37%
Fiber 10.2g 2.2g 32%
Vitamin K 0.3µg 34.1µg 28%
Magnesium 136mg 17mg 28%
Vitamin A 253µg 0µg 28%
Fats 1.87g 14.3g 19%
Carbs 80.37g 33.79g 16%
Manganese 0.348mg 15%
Vitamin D 102IU 0IU 13%
Vitamin D 2.5µg 0µg 13%
Potassium 546mg 123mg 12%
Starch 25.58g 11%
Saturated fat 0.424g 2.137g 8%
Monounsaturated fat 0.357g 3g 7%
Protein 7.63g 4.14g 7%
Vitamin B5 0.294mg 6%
Sodium 466mg 370mg 4%
Calories 342kcal 276kcal 3%
Vitamin E 0.18mg 0.46mg 2%
Fructose 1.26g 2%
Choline 24.1mg 10.7mg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 70.17g 31.59g N/A
Calcium 33mg 31mg 0%
Sugar 33.04g 5.1g N/A
Trans fat 0g 0.053g N/A
Tryptophan 0.07mg 0%
Threonine 0.15mg 0%
Isoleucine 0.214mg 0%
Leucine 0.35mg 0%
Lysine 0.151mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.243mg 0%
Valine 0.216mg 0%
Histidine 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0.047g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Bran Cereal Onion rings
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
107%
Raisin Bran Cereal
21%
Onion rings
Minerals Daily Need Coverage Score
149%
Raisin Bran Cereal
27%
Onion rings

Comparison summary

Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated fat (difference - 1.713g)
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Onion rings
Onion rings is lower in Sugar (difference - 27.94g)
Which food contains less Sodium?
Onion rings
Onion rings contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 61)
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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.