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Cereal vs. French fries — In-Depth Nutrition Comparison

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What are the main differences between cereal and french fries?

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than french fries.
  • Cereal's daily need coverage for vitamin B1 is 510% higher.
  • French fries are lower in sodium.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Fast foods, potato, french fried in vegetable oil types in this comparison.

Infographic

Cereal vs French fries infographic
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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.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +4104.9%
Contains more ZincZinc +1420%
Contains more ManganeseManganese +219.8%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +84.2%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +451.4%
Contains more PhosphorusPhosphorus +62.3%
Contains less SodiumSodium -73.6%
~equal in Copper ~0.124mg

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 +719.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3598.8%
Contains more Vitamin B2Vitamin B2 +9823.1%
Contains more Vitamin B3Vitamin B3 +886%
Contains more Vitamin B6Vitamin B6 +1509.1%
Contains more Vitamin EVitamin E +1987.5%
Contains more Vitamin B5Vitamin B5 +156.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +76.7%
Contains more CarbsCarbs +109.6%
Contains more OtherOther +20.5%
Contains more FatsFats +1263.9%
Contains more WaterWater +919.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 -88.9%
Contains more Mono. FatMonounsaturated fat +2826%
Contains more Poly. FatPolyunsaturated fat +1424.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal French fries
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal French fries DV% diff.
Vitamin B1 6.288mg 0.17mg 510%
Vitamin B6 5.986mg 0.372mg 432%
Iron 34.06mg 0.81mg 416%
Vitamin B2 3.87mg 0.039mg 295%
Vitamin B3 29.62mg 3.004mg 166%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.5mg 65%
Vitamin C 38.5mg 4.7mg 38%
Polyunsaturated fat 0.354g 5.398g 34%
Sodium 795mg 210mg 25%
Manganese 0.79mg 0.247mg 24%
Fats 1.08g 14.73g 21%
Carbs 86.85g 41.44g 15%
Monounsaturated fat 0.204g 5.969g 14%
Potassium 105mg 579mg 14%
Vitamin E 0.08mg 1.67mg 11%
Fiber 1.4g 3.8g 10%
Selenium 6.3µg 0.9µg 10%
Vitamin K 0µg 11.2µg 9%
Saturated fat 0.26g 2.336g 9%
Folate 30µg 8%
Phosphorus 77mg 125mg 7%
Choline 36.8mg 7%
Vitamin B5 0.226mg 0.58mg 7%
Protein 6.06g 3.43g 5%
Magnesium 19mg 35mg 4%
Calories 378kcal 312kcal 3%
Copper 0.137mg 0.124mg 1%
Calcium 10mg 18mg 1%
Net carbs 85.45g 37.64g N/A
Sugar 10.35g 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 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 0g 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
Cereal French fries
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
371%
Cereal
27%
French fries
Minerals Daily Need Coverage Score
183%
Cereal
28%
French fries

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 10.05g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 585mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 2.076g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 1)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.