Mac and cheese vs onion rings: which is healthier?
They are about equally nutrient-dense: mac and cheese scores 15/100 and onion rings 14/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Mac and cheese
190 kcal per 100 g. 1 cup: 189 g
Onion rings
411 kcal per 100 g. 1 order: 117 g
Which to pick for your goal
- Fewer caloriesMac and cheese190 vs 411 kcal per 100 g
- More proteinMac and cheese4.9 vs 3.9 g per 100 g
- More fiberOnion rings1.2 vs 2.7 g per 100 g
- Less sugarMac and cheese4.3 vs 5.4 g per 100 g
- More potassiumOnion rings129 vs 167 mg per 100 g
- Less saturated fatMac and cheese1.8 vs 4.2 g per 100 g
Nutrition side by side
| Nutrient | Mac and cheese, 100 g | Onion rings, 100 g | Mac and cheese, 189 g | Onion rings, 117 g |
|---|---|---|---|---|
| Calories | 190 kcal | 411 kcal | 359 kcal | 481 kcal |
| Protein | 4.9 g | 3.9 g | 9.2 g | 4.5 g |
| Carbohydrates | 24 g | 44 g | 45 g | 51 g |
| Sugars | 4.3 g | 5.4 g | 8.1 g | 6.4 g |
| Fiber | 1.2 g | 2.7 g | 2.3 g | 3.2 g |
| Fat | 8.3 g | 25 g | 16 g | 30 g |
| Saturated fat | 1.8 g | 4.2 g | 3.4 g | 4.9 g |
| Vitamin C | 0 mg | 1.4 mg | 0 mg | 1.6 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 129 mg | 167 mg | 244 mg | 195 mg |
| Iron | 1 mg | 0.8 mg | 1.9 mg | 0.9 mg |
| Calcium | 63 mg | 115 mg | 119 mg | 135 mg |
| Magnesium | 17 mg | 19 mg | 32 mg | 22 mg |
| Sodium | 338 mg | 776 mg | 639 mg | 908 mg |
Last updated . Scores use the HowHealthyIs Score method.