Sweet potato vs. Onion rings — In-Depth Nutrition Comparison
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The main differences between Sweet potato and Onion rings
- Sweet potato is richer in Vitamin A, Vitamin C, Vitamin B6, Vitamin B5, Potassium, and Copper, yet Onion rings is richer in Vitamin K, and Selenium.
- Daily need coverage for Vitamin A from Sweet potato is 107% higher.
- Sweet potato contains 12 times more Vitamin C than Onion rings. Sweet potato contains 19.6mg of Vitamin C, while Onion rings contains 1.6mg.
- Sweet potato contains less Sodium.
Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven.
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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.
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +22.6% |
| Contains more PotassiumPotassium | +286.2% |
| Contains more CopperCopper | +120.5% |
| Contains less SodiumSodium | -90.3% |
| Contains more ManganeseManganese | +42.8% |
| Contains more IronIron | +81.2% |
| Contains more ZincZinc | +31.3% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains more SeleniumSelenium | +2700% |
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.
| Contains more Vitamin CVitamin C | +1125% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +54.3% |
| Contains more Vitamin B5Vitamin B5 | +200.7% |
| Contains more Vitamin B6Vitamin B6 | +144.4% |
| Contains more CholineCholine | +22.4% |
| Contains more Vitamin B1Vitamin B1 | +72.9% |
| Contains more Vitamin KVitamin K | +1382.6% |
| Contains more FolateFolate | +450% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
4.14 g
Fats:
14.3 g
Carbs:
33.79 g
Water:
46.37 g
Other:
1.4 g
| Contains more WaterWater | +63.4% |
| Contains more ProteinProtein | +106% |
| Contains more FatsFats | +9433.3% |
| Contains more CarbsCarbs | +63.2% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
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 | -97.6% |
| Contains more Mono. FatMonounsaturated Fat | +149900% |
| Contains more Poly. FatPolyunsaturated fat | +8196.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
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
| Contains more SucroseSucrose | +29.5% |
| Contains more MaltoseMaltose | +372.7% |
| Contains more StarchStarch | +262.8% |
| Contains more GlucoseGlucose | +129.8% |
| Contains more FructoseFructose | +152% |
| Contains more LactoseLactose | +∞% |
~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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 276kcal |
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| Protein | 2.01g | 4.14g |
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| Fats | 0.15g | 14.3g |
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| Vitamin C | 19.6mg | 1.6mg |
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| Net carbs | 17.41g | 31.59g |
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| Carbs | 20.71g | 33.79g |
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| Magnesium | 27mg | 17mg |
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| Calcium | 38mg | 31mg |
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| Potassium | 475mg | 123mg |
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| Iron | 0.69mg | 1.25mg |
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| Sugar | 6.48g | 5.1g |
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| Fiber | 3.3g | 2.2g |
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| Copper | 0.161mg | 0.073mg |
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| Zinc | 0.32mg | 0.42mg |
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| Starch | 7.05g | 25.58g |
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| Phosphorus | 54mg | 71mg |
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| Sodium | 36mg | 370mg |
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| Vitamin A | 19218IU | 0IU |
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| Vitamin A | 961µg | 0µg |
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| Vitamin E | 0.71mg | 0.46mg |
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| Manganese | 0.497mg | 0.348mg |
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| Selenium | 0.2µg | 5.6µg |
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| Vitamin B1 | 0.107mg | 0.185mg |
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| Vitamin B2 | 0.106mg | 0.116mg |
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| Vitamin B3 | 1.487mg | 1.349mg |
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| Vitamin B5 | 0.884mg | 0.294mg |
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| Vitamin B6 | 0.286mg | 0.117mg |
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| Vitamin K | 2.3µg | 34.1µg |
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| Folate | 6µg | 33µg |
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| Trans Fat | 0g | 0.053g |
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| Choline | 13.1mg | 10.7mg |
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| Saturated Fat | 0.052g | 2.137g |
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| Monounsaturated Fat | 0.002g | 3g |
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| Polyunsaturated fat | 0.092g | 7.633g |
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| Tryptophan | 0.04mg | 0.07mg |
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| Threonine | 0.107mg | 0.15mg |
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| Isoleucine | 0.07mg | 0.214mg |
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| Leucine | 0.118mg | 0.35mg |
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| Lysine | 0.084mg | 0.151mg |
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| Methionine | 0.037mg | 0.081mg |
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| Phenylalanine | 0.114mg | 0.243mg |
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| Valine | 0.11mg | 0.216mg |
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| Histidine | 0.039mg | 0.109mg |
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| Fructose | 0.5g | 1.26g |
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| Omega-3 - ALA | 0.789g |
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| Omega-6 - Gamma-linoleic acid | 0.047g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.003g |
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| Omega-6 - Linoleic acid | 6.346g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
111%
21%
Minerals Daily Need Coverage Score
25%
27%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 334mg)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 2.085g)
Which food is lower in Sugar?
Onion rings is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Onion rings is lower in glycemic index (difference - 70)
Which food is cheaper?
Onion rings is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.