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Cheese vs. French fries — In-Depth Nutrition Comparison

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What are the differences between cheese and french fries?

  • Cheese is higher in calcium, selenium, phosphorus, vitamin B12, vitamin B2, zinc, and vitamin A; however, french fries are richer in vitamin B6.
  • Cheese's daily need coverage for saturated fat is 83% more.
  • French fries have less cholesterol.
  • Cheese has a lower glycemic index (0) than french fries (70).

We used Cheese, cheddar and Fast foods, potato, french fried in vegetable oil types in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +3844.4%
Contains more ZincZinc +628%
Contains more PhosphorusPhosphorus +264%
Contains more SeleniumSelenium +3066.7%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +661.8%
Contains more IronIron +478.6%
Contains more CopperCopper +313.3%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +814.8%

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.
Cheese
Cheese
4
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +997.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +135.2%
Contains more Vitamin B1Vitamin B1 +486.2%
Contains more Vitamin B3Vitamin B3 +4991.5%
Contains more Vitamin B5Vitamin B5 +41.5%
Contains more Vitamin B6Vitamin B6 +463.6%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +11.1%
Contains more CholineCholine +123%

All nutrients comparison - raw data values

Nutrient Cheese French fries DV% diff.
Saturated fat 18.867g 2.336g 75%
Calcium 710mg 18mg 69%
Selenium 28.5µg 0.9µg 50%
Phosphorus 455mg 125mg 47%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 3.43g 39%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B2 0.428mg 0.039mg 30%
Fats 33.31g 14.73g 29%
Zinc 3.64mg 0.5mg 29%
Polyunsaturated fat 1.421g 5.398g 27%
Vitamin B6 0.066mg 0.372mg 24%
Sodium 653mg 210mg 19%
Vitamin B3 0.059mg 3.004mg 18%
Fiber 0g 3.8g 15%
Potassium 76mg 579mg 15%
Carbs 3.09g 41.44g 13%
Vitamin B1 0.029mg 0.17mg 12%
Manganese 0.027mg 0.247mg 10%
Copper 0.03mg 0.124mg 10%
Iron 0.14mg 0.81mg 8%
Monounsaturated fat 9.246g 5.969g 8%
Vitamin K 2.4µg 11.2µg 7%
Vitamin E 0.71mg 1.67mg 6%
Vitamin C 0mg 4.7mg 5%
Calories 404kcal 312kcal 5%
Choline 16.5mg 36.8mg 4%
Vitamin B5 0.41mg 0.58mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Magnesium 27mg 35mg 2%
Folate 27µg 30µg 1%
Net carbs 3.09g 37.64g N/A
Sugar 0.48g 0.3g N/A
Trans fat 0.917g 0.06g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0.017g 0g 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 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +566.8%
Contains more FatsFats +126.1%
Contains more OtherOther +100.5%
Contains more CarbsCarbs +1241.1%
~equal in Water ~38.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +54.9%
Contains less Sat. FatSaturated fat -87.6%
Contains more Poly. FatPolyunsaturated fat +279.9%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.