Onion Rings Breaded vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Squash Winter has more protein per 100 calories: 2.88 g against 1.44 g.
- Squash Winter is lighter per 100 g: 42 kcal against 274 kcal.
- Onion Rings Breaded leads in 13 micronutrients, including Vitamin K, Sodium, Selenium.
- Squash Winter leads in 35 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Onion Rings Breaded | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.44 g | 2.88 g |
| Carbs | 12.2 g | 24.4 g |
| Fat | 5.21 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 0 µg | 562 µg |
| Thiamin (B1) | 0.058 mg | 0.174 mg |
| Riboflavin (B2) | 0.038 mg | 0.079 mg |
| Niacin (B3) | 0.439 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.102 mg | 0.905 mg |
| Vitamin B6 | 0.046 mg | 0.357 mg |
| Folate | 13.6 µg | 39 µg |
| Choline | 3.91 mg | 26 mg |
| Vitamin C | 0.949 mg | 23.1 mg |
| Vitamin E | 0.188 mg | 1.03 mg |
| Vitamin K | 12.4 µg | 4.64 µg |
| Minerals | ||
| Calcium | 12.8 mg | 69 mg |
| Iron | 0.404 mg | 1.32 mg |
| Magnesium | 6.25 mg | 56.2 mg |
| Phosphorus | 23.7 mg | 61 mg |
| Potassium | 54.5 mg | 684 mg |
| Sodium | 120 mg | 16.7 mg |
| Zinc | 0.167 mg | 0.414 mg |
| Copper | 0.028 mg | 0.15 mg |
| Manganese | 0.132 mg | 0.419 mg |
| Selenium | 1.65 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 0.778 g | 7.95 g |
| Sugar | 1.86 g | 7.56 g |
| Starch | 9.64 g | 0 g |
| Fructose | 0.451 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.18 g | 0.3 g |
| Monounsaturated Fat | 1.41 g | 0.052 g |
| Saturated Fat | 1.07 g | 0.148 g |
| Trans Fat | 0.017 g | 0 g |
| Omega-3 (ALA) | 0.301 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.63 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.032 g | 0.045 g |
| Isoleucine | 0.062 g | 0.093 g |
| Leucine | 0.101 g | 0.136 g |
| Lysine | 0.044 g | 0.088 g |
| Methionine | 0.024 g | 0.029 g |
| Cystine | 0.031 g | 0.021 g |
| Phenylalanine | 0.07 g | 0.093 g |
| Tyrosine | 0.046 g | 0.081 g |
| Threonine | 0.044 g | 0.071 g |
| Tryptophan | 0.02 g | 0.033 g |
| Valine | 0.063 g | 0.102 g |
| Arginine | 0.095 g | 0.131 g |
| Alanine | 0.05 g | 0.1 g |
| Serine | 0.072 g | 0.255 g |
| Proline | 0.478 g | 0.414 g |
| Glycine | 0.057 g | 0.088 g |
| Aspartic Acid | 0.151 g | 0.086 g |
| Glutamic Acid | 0.074 g | 0.093 g |
Per 100 grams
| Nutrient | Onion Rings Breaded | Squash Winter |
|---|---|---|
| Calories | 274 kcal | 42 kcal |
| Protein | 3.94 g | 1.21 g |
| Carbs | 33.5 g | 10.2 g |
| Fat | 14.3 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 0 µg | 236 µg |
| Thiamin (B1) | 0.16 mg | 0.073 mg |
| Riboflavin (B2) | 0.104 mg | 0.033 mg |
| Niacin (B3) | 1.2 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.279 mg | 0.38 mg |
| Vitamin B6 | 0.125 mg | 0.15 mg |
| Folate | 37.3 µg | 16.4 µg |
| Choline | 10.7 mg | 10.9 mg |
| Vitamin C | 2.6 mg | 9.7 mg |
| Vitamin E | 0.515 mg | 0.433 mg |
| Vitamin K | 34.1 µg | 1.95 µg |
| Minerals | ||
| Calcium | 35 mg | 29 mg |
| Iron | 1.11 mg | 0.556 mg |
| Magnesium | 17.1 mg | 23.6 mg |
| Phosphorus | 65 mg | 25.6 mg |
| Potassium | 149 mg | 287 mg |
| Sodium | 330 mg | 7 mg |
| Zinc | 0.457 mg | 0.174 mg |
| Copper | 0.076 mg | 0.063 mg |
| Manganese | 0.361 mg | 0.176 mg |
| Selenium | 4.53 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 2.13 g | 3.34 g |
| Sugar | 5.1 g | 3.18 g |
| Starch | 26.4 g | 0 g |
| Fructose | 1.24 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 5.97 g | 0.126 g |
| Monounsaturated Fat | 3.87 g | 0.022 g |
| Saturated Fat | 2.94 g | 0.062 g |
| Trans Fat | 0.047 g | 0 g |
| Omega-3 (ALA) | 0.824 g | 0 g |
| Omega-6 (Linoleic Acid) | 4.47 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.087 g | 0.019 g |
| Isoleucine | 0.17 g | 0.039 g |
| Leucine | 0.278 g | 0.057 g |
| Lysine | 0.12 g | 0.037 g |
| Methionine | 0.065 g | 0.012 g |
| Cystine | 0.086 g | 0.009 g |
| Phenylalanine | 0.193 g | 0.039 g |
| Tyrosine | 0.125 g | 0.034 g |
| Threonine | 0.12 g | 0.03 g |
| Tryptophan | 0.056 g | 0.014 g |
| Valine | 0.172 g | 0.043 g |
| Arginine | 0.259 g | 0.055 g |
| Alanine | 0.137 g | 0.042 g |
| Serine | 0.196 g | 0.107 g |
| Proline | 1.31 g | 0.174 g |
| Glycine | 0.156 g | 0.037 g |
| Aspartic Acid | 0.414 g | 0.036 g |
| Glutamic Acid | 0.204 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Onion Rings Breaded and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.