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  6. Bean raw vs. French fries

Bean raw vs. French fries — In-Depth Nutrition Comparison

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Significant differences between bean raw and french fries

  • The amount of folate, copper, iron, selenium, fiber, vitamin B1, phosphorus, manganese, magnesium, and potassium in bean raw is higher than in french fries.
  • Bean raw covers your daily folate needs 124% more than french fries.
  • French fries have 31 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while french fries have 0.9µg.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Bean raw vs French fries 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +402.9%
Contains more CalciumCalcium +527.8%
Contains more PotassiumPotassium +140.6%
Contains more IronIron +525.9%
Contains more CopperCopper +620.2%
Contains more ZincZinc +356%
Contains more PhosphorusPhosphorus +228.8%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +364.8%
Contains more SeleniumSelenium +3000%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +34%
Contains more Vitamin B1Vitamin B1 +319.4%
Contains more Vitamin B2Vitamin B2 +443.6%
Contains more Vitamin B5Vitamin B5 +35.3%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more FolateFolate +1650%
Contains more CholineCholine +79.9%
Contains more Vitamin EVitamin E +695.2%
Contains more Vitamin B3Vitamin B3 +155.9%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +524.5%
Contains more CarbsCarbs +50.9%
Contains more OtherOther +87.6%
Contains more FatsFats +1097.6%
Contains more WaterWater +240.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +2506.6%
Contains more Poly. FatPolyunsaturated fat +1226.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw French fries
Lower in Sugar ok
Lower in price 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

All nutrients comparison - raw data values

Nutrient Bean raw French fries DV% diff.
Folate 525µg 30µg 124%
Copper 0.893mg 0.124mg 85%
Iron 5.07mg 0.81mg 53%
Selenium 27.9µg 0.9µg 49%
Fiber 15.5g 3.8g 47%
Vitamin B1 0.713mg 0.17mg 45%
Phosphorus 411mg 125mg 41%
Manganese 1.148mg 0.247mg 39%
Protein 21.42g 3.43g 36%
Magnesium 176mg 35mg 34%
Polyunsaturated fat 0.407g 5.398g 33%
Potassium 1393mg 579mg 24%
Fats 1.23g 14.73g 21%
Zinc 2.28mg 0.5mg 16%
Starch 34.17g 14%
Monounsaturated fat 0.229g 5.969g 14%
Vitamin B2 0.212mg 0.039mg 13%
Vitamin B3 1.174mg 3.004mg 11%
Vitamin E 0.21mg 1.67mg 10%
Saturated fat 0.235g 2.336g 10%
Calcium 113mg 18mg 10%
Sodium 12mg 210mg 9%
Vitamin B6 0.474mg 0.372mg 8%
Carbs 62.55g 41.44g 7%
Choline 66.2mg 36.8mg 5%
Vitamin K 5.6µg 11.2µg 5%
Vitamin B5 0.785mg 0.58mg 4%
Calories 347kcal 312kcal 2%
Vitamin C 6.3mg 4.7mg 2%
Net carbs 47.05g 37.64g N/A
Sugar 2.11g 0.3g N/A
Trans fat 0g 0.06g N/A
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw French fries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
27%
French fries
Minerals Daily Need Coverage Score
131%
Bean raw
28%
French fries

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 1.81g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 198mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 2.101g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.