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  6. Sweet potato vs. Onion rings

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 RAE, 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 RAE 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.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
6
:
4
Onion rings
Onion rings
Contains more Calcium +22.6%
Contains more Magnesium +58.8%
Contains more Potassium +286.2%
Contains less Sodium -90.3%
Contains more Copper +120.5%
Contains more Manganese +42.8%
Contains more Iron +81.2%
Contains more Phosphorus +31.5%
Contains more Zinc +31.3%
Contains more Selenium +2700%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Calcium +22.6%
Contains more Magnesium +58.8%
Contains more Potassium +286.2%
Contains less Sodium -90.3%
Contains more Copper +120.5%
Contains more Manganese +42.8%
Contains more Iron +81.2%
Contains more Phosphorus +31.5%
Contains more Zinc +31.3%
Contains more Selenium +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.
Sweet potato
Sweet potato
6
:
4
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin E +54.3%
Contains more Vitamin C +1125%
Contains more Vitamin B3 +10.2%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +144.4%
Contains more Vitamin B1 +72.9%
Contains more Folate +450%
Contains more Vitamin K +1382.6%
Equal in Vitamin B2 - 0.116
Equal in Vitamin B3 - 1.349
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +54.3%
Contains more Vitamin C +1125%
Contains more Vitamin B3 +10.2%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +144.4%
Contains more Vitamin B1 +72.9%
Contains more Folate +450%
Contains more Vitamin K +1382.6%
Equal in Vitamin B2 - 0.116
Equal in Vitamin B3 - 1.349

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Onion rings
Onion rings
Contains more Water +63.4%
Contains more Protein +106%
Contains more Fats +9433.3%
Contains more Carbs +63.2%
Equal in Other - 1.4
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 +63.4%
Contains more Protein +106%
Contains more Fats +9433.3%
Contains more Carbs +63.2%
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +149900%
Contains more Polyunsaturated fat +8196.7%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +149900%
Contains more Polyunsaturated fat +8196.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
4
Onion rings
Onion rings
Contains more Sucrose +29.5%
Contains more Maltose +372.7%
Contains more Starch +262.8%
Contains more Glucose +129.8%
Contains more Fructose +152%
Contains more Lactose +∞%
Sweet potato
52% 17% 4% 4% 23%
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
Onion rings
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
Contains more Sucrose +29.5%
Contains more Maltose +372.7%
Contains more Starch +262.8%
Contains more Glucose +129.8%
Contains more Fructose +152%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Onion rings Opinion
Net carbs 17.41g 31.59g Onion rings
Protein 2.01g 4.14g Onion rings
Fats 0.15g 14.3g Onion rings
Carbs 20.71g 33.79g Onion rings
Calories 90kcal 276kcal Onion rings
Starch 7.05g 25.58g Onion rings
Fructose 0.5g 1.26g Onion rings
Sugar 6.48g 5.1g Onion rings
Fiber 3.3g 2.2g Sweet potato
Calcium 38mg 31mg Sweet potato
Iron 0.69mg 1.25mg Onion rings
Magnesium 27mg 17mg Sweet potato
Phosphorus 54mg 71mg Onion rings
Potassium 475mg 123mg Sweet potato
Sodium 36mg 370mg Sweet potato
Zinc 0.32mg 0.42mg Onion rings
Copper 0.161mg 0.073mg Sweet potato
Manganese 0.497mg 0.348mg Sweet potato
Selenium 0.2µg 5.6µg Onion rings
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg 0.46mg Sweet potato
Vitamin C 19.6mg 1.6mg Sweet potato
Vitamin B1 0.107mg 0.185mg Onion rings
Vitamin B2 0.106mg 0.116mg Onion rings
Vitamin B3 1.487mg 1.349mg Sweet potato
Vitamin B5 0.884mg 0.294mg Sweet potato
Vitamin B6 0.286mg 0.117mg Sweet potato
Folate 6µg 33µg Onion rings
Vitamin K 2.3µg 34.1µg Onion rings
Tryptophan 0.04mg 0.07mg Onion rings
Threonine 0.107mg 0.15mg Onion rings
Isoleucine 0.07mg 0.214mg Onion rings
Leucine 0.118mg 0.35mg Onion rings
Lysine 0.084mg 0.151mg Onion rings
Methionine 0.037mg 0.081mg Onion rings
Phenylalanine 0.114mg 0.243mg Onion rings
Valine 0.11mg 0.216mg Onion rings
Histidine 0.039mg 0.109mg Onion rings
Trans Fat 0g 0.053g Sweet potato
Saturated Fat 0.052g 2.137g Sweet potato
Monounsaturated Fat 0.002g 3g Onion rings
Polyunsaturated fat 0.092g 7.633g Onion rings
Omega-6 - Eicosadienoic acid 0g 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
Sweet potato Onion rings
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
120%
Sweet potato
22%
Onion rings
Minerals Daily Need Coverage Score
25%
Sweet potato
27%
Onion rings

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 334mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 2.085g)
Which food is lower in Sugar?
Onion rings
Onion rings is lower in Sugar (difference - 1.38g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 70)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.