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  6. Zucchini vs. Onion rings

Zucchini vs. Onion rings — In-Depth Nutrition Comparison

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Summary of differences between Zucchini and Onion rings

  • Zucchini has more Vitamin C, however, Onion rings is higher in Vitamin K, Vitamin B1, Iron, Selenium, Manganese, and Vitamin B3.
  • Onion rings covers your daily need of Vitamin K 25% more than Zucchini.
  • Zucchini has 11 times more Vitamin C than Onion rings. While Zucchini has 17.9mg of Vitamin C, Onion rings has only 1.6mg.
  • Zucchini has less Saturated Fat.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 PotassiumPotassium +112.2%
Contains less SodiumSodium -97.8%
Contains more CalciumCalcium +93.8%
Contains more IronIron +237.8%
Contains more CopperCopper +37.7%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +96.6%
Contains more SeleniumSelenium +2700%
~equal in Magnesium ~17mg

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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 CVitamin C +1018.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +39.3%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +311.1%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +199.1%
Contains more Vitamin B5Vitamin B5 +44.1%
Contains more Vitamin KVitamin K +693%
Contains more FolateFolate +37.5%
Contains more CholineCholine +12.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +104.4%
Contains more ProteinProtein +242.1%
Contains more FatsFats +4368.8%
Contains more CarbsCarbs +986.5%
Contains more OtherOther +145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -96.1%
Contains more Mono. FatMonounsaturated Fat +27172.7%
Contains more Poly. FatPolyunsaturated fat +8287.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +3420%
Contains more GlucoseGlucose +22.4%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~1.26g
~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.
Zucchini Onion rings
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Onion rings Opinion
Calories 17kcal 276kcal Onion rings
Protein 1.21g 4.14g Onion rings
Fats 0.32g 14.3g Onion rings
Vitamin C 17.9mg 1.6mg Zucchini
Net carbs 2.11g 31.59g Onion rings
Carbs 3.11g 33.79g Onion rings
Magnesium 18mg 17mg Zucchini
Calcium 16mg 31mg Onion rings
Potassium 261mg 123mg Zucchini
Iron 0.37mg 1.25mg Onion rings
Sugar 2.5g 5.1g Zucchini
Fiber 1g 2.2g Onion rings
Copper 0.053mg 0.073mg Onion rings
Zinc 0.32mg 0.42mg Onion rings
Starch 0g 25.58g Onion rings
Phosphorus 38mg 71mg Onion rings
Sodium 8mg 370mg Zucchini
Vitamin A 200IU 0IU Zucchini
Vitamin A 10µg 0µg Zucchini
Vitamin E 0.12mg 0.46mg Onion rings
Manganese 0.177mg 0.348mg Onion rings
Selenium 0.2µg 5.6µg Onion rings
Vitamin B1 0.045mg 0.185mg Onion rings
Vitamin B2 0.094mg 0.116mg Onion rings
Vitamin B3 0.451mg 1.349mg Onion rings
Vitamin B5 0.204mg 0.294mg Onion rings
Vitamin B6 0.163mg 0.117mg Zucchini
Vitamin K 4.3µg 34.1µg Onion rings
Folate 24µg 33µg Onion rings
Trans Fat 0g 0.053g Zucchini
Choline 9.5mg 10.7mg Onion rings
Saturated Fat 0.084g 2.137g Zucchini
Monounsaturated Fat 0.011g 3g Onion rings
Polyunsaturated fat 0.091g 7.633g Onion rings
Tryptophan 0.01mg 0.07mg Onion rings
Threonine 0.029mg 0.15mg Onion rings
Isoleucine 0.044mg 0.214mg Onion rings
Leucine 0.071mg 0.35mg Onion rings
Lysine 0.067mg 0.151mg Onion rings
Methionine 0.018mg 0.081mg Onion rings
Phenylalanine 0.043mg 0.243mg Onion rings
Valine 0.054mg 0.216mg Onion rings
Histidine 0.026mg 0.109mg Onion rings
Fructose 1.38g 1.26g Zucchini
Omega-3 - ALA 0.061g 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0g 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0g 0.003g Onion rings
Omega-6 - Linoleic acid 0.03g 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
15%
Zucchini
21%
Onion rings
Minerals Daily Need Coverage Score
12%
Zucchini
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 362mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 2.053g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion rings
Onion rings is cheaper (difference - $0.4)
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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.