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  6. Winter squash vs. Onion rings

Winter squash vs. Onion rings — In-Depth Nutrition Comparison

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Significant differences between Winter squash and Onion rings

  • Winter squash has more Vitamin A RAE, and Vitamin C, however, Onion rings is richer in Vitamin K, Vitamin B1, Iron, Selenium, Phosphorus, and Manganese.
  • Winter squash covers your daily Vitamin A RAE needs 29% more than Onion rings.
  • Onion rings has 6 times less Vitamin C than Winter squash. Winter squash has 9.6mg of Vitamin C, while Onion rings has 1.6mg.
  • Winter squash contains less Saturated Fat.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
7
Onion rings
Onion rings
Contains more Potassium +95.9%
Contains less Sodium -99.7%
Contains more Copper +12.3%
Contains more Calcium +40.9%
Contains more Iron +184.1%
Contains more Magnesium +30.8%
Contains more Phosphorus +273.7%
Contains more Zinc +90.9%
Contains more Manganese +86.1%
Contains more Selenium +1300%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Onion rings
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 47% 13% 31% 11% 49% 12% 25% 46% 31%
Contains more Potassium +95.9%
Contains less Sodium -99.7%
Contains more Copper +12.3%
Contains more Calcium +40.9%
Contains more Iron +184.1%
Contains more Magnesium +30.8%
Contains more Phosphorus +273.7%
Contains more Zinc +90.9%
Contains more Manganese +86.1%
Contains more Selenium +1300%

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.
Winter squash
Winter squash
3
:
7
Onion rings
Onion rings
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin B6 +37.6%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +1056.3%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +25.6%
Contains more Folate +65%
Contains more Vitamin K +675%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 C +500%
Contains more Vitamin B6 +37.6%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +1056.3%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +25.6%
Contains more Folate +65%
Contains more Vitamin K +675%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Onion rings
Onion rings
Contains more Water +92.4%
Contains more Protein +365.2%
Contains more Fats +3985.7%
Contains more Carbs +281.8%
Contains more Other +100%
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +92.4%
Contains more Protein +365.2%
Contains more Fats +3985.7%
Contains more Carbs +281.8%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Onion rings
Onion rings
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +11438.5%
Contains more Polyunsaturated fat +5092.5%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Onion rings
17% 23% 60%
Saturated Fat: 2.137 g
Monounsaturated Fat: 3 g
Polyunsaturated fat: 7.633 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +11438.5%
Contains more Polyunsaturated fat +5092.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Onion rings Opinion
Net carbs 6.05g 31.59g Onion rings
Protein 0.89g 4.14g Onion rings
Fats 0.35g 14.3g Onion rings
Carbs 8.85g 33.79g Onion rings
Calories 37kcal 276kcal Onion rings
Starch 25.58g Onion rings
Fructose 1.26g Onion rings
Sugar 3.3g 5.1g Winter squash
Fiber 2.8g 2.2g Winter squash
Calcium 22mg 31mg Onion rings
Iron 0.44mg 1.25mg Onion rings
Magnesium 13mg 17mg Onion rings
Phosphorus 19mg 71mg Onion rings
Potassium 241mg 123mg Winter squash
Sodium 1mg 370mg Winter squash
Zinc 0.22mg 0.42mg Onion rings
Copper 0.082mg 0.073mg Winter squash
Manganese 0.187mg 0.348mg Onion rings
Selenium 0.4µg 5.6µg Onion rings
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.46mg Onion rings
Vitamin C 9.6mg 1.6mg Winter squash
Vitamin B1 0.016mg 0.185mg Onion rings
Vitamin B2 0.067mg 0.116mg Onion rings
Vitamin B3 0.495mg 1.349mg Onion rings
Vitamin B5 0.234mg 0.294mg Onion rings
Vitamin B6 0.161mg 0.117mg Winter squash
Folate 20µg 33µg Onion rings
Vitamin K 4.4µg 34.1µg Onion rings
Tryptophan 0.013mg 0.07mg Onion rings
Threonine 0.027mg 0.15mg Onion rings
Isoleucine 0.035mg 0.214mg Onion rings
Leucine 0.05mg 0.35mg Onion rings
Lysine 0.033mg 0.151mg Onion rings
Methionine 0.011mg 0.081mg Onion rings
Phenylalanine 0.035mg 0.243mg Onion rings
Valine 0.038mg 0.216mg Onion rings
Histidine 0.017mg 0.109mg Onion rings
Trans Fat 0g 0.053g Winter squash
Saturated Fat 0.072g 2.137g Winter squash
Monounsaturated Fat 0.026g 3g Onion rings
Polyunsaturated fat 0.147g 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
Winter squash 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
38%
Winter squash
22%
Onion rings
Minerals Daily Need Coverage Score
12%
Winter squash
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 369mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 2.065g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Onion rings
Onion rings is relatively richer in minerals
Which food is richer in vitamins?
Onion rings
Onion rings is relatively richer in vitamins
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.