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Beans vs. French fries — In-Depth Nutrition Comparison

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What are the differences between beans and french fries?

  • Beans are higher in copper, zinc, and fiber; however, french fries are richer in vitamin B6, vitamin B3, vitamin E, vitamin K, and potassium.
  • French fries' daily need coverage for vitamin B6 is 19% more.
  • French fries contain 3 times less zinc than beans. Beans contain 1.4mg of zinc, while french fries contain 0.5mg.
  • Beans have less saturated fat.
  • Beans have a lower glycemic index (33) than french fries (70).

We used Beans, baked, canned, no salt added and Fast foods, potato, french fried in vegetable oil types in this article.

Infographic

Beans 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.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CalciumCalcium +177.8%
Contains more CopperCopper +66.1%
Contains more ZincZinc +180%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +95.6%
Contains more IronIron +179.3%
Contains more PhosphorusPhosphorus +20.2%
~equal in Magnesium ~35mg

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.
Beans
Beans
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin CVitamin C +51.6%
Contains more Vitamin EVitamin E +1013.3%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B3Vitamin B3 +598.6%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +25%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans French fries DV% diff.
Polyunsaturated fat 0.172g 5.398g 35%
Fats 0.4g 14.73g 22%
Vitamin B6 0.13mg 0.372mg 19%
Vitamin B3 0.43mg 3.004mg 16%
Monounsaturated fat 0.035g 5.969g 15%
Vitamin B5 0.58mg 12%
Manganese 0.247mg 11%
Vitamin E 0.15mg 1.67mg 10%
Saturated fat 0.103g 2.336g 10%
Calories 105kcal 312kcal 10%
Copper 0.206mg 0.124mg 9%
Vitamin K 0.8µg 11.2µg 9%
Sodium 1mg 210mg 9%
Zinc 1.4mg 0.5mg 8%
Potassium 296mg 579mg 8%
Carbs 20.49g 41.44g 7%
Selenium 4.5µg 0.9µg 7%
Fiber 5.5g 3.8g 7%
Iron 0.29mg 0.81mg 7%
Calcium 50mg 18mg 3%
Protein 4.8g 3.43g 3%
Phosphorus 104mg 125mg 3%
Vitamin B2 0.06mg 0.039mg 2%
Folate 24µg 30µg 2%
Vitamin C 3.1mg 4.7mg 2%
Vitamin B1 0.15mg 0.17mg 2%
Vitamin A 5µg 0µg 1%
Magnesium 32mg 35mg 1%
Choline 30.8mg 36.8mg 1%
Net carbs 14.99g 37.64g N/A
Sugar 7.78g 0.3g N/A
Trans fat 0g 0.06g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +39.9%
Contains more WaterWater +88.3%
Contains more FatsFats +3582.5%
Contains more CarbsCarbs +102.2%
~equal in Other ~1.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -95.6%
Contains more Mono. FatMonounsaturated fat +16954.3%
Contains more Poly. FatPolyunsaturated fat +3038.4%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.