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  6. French fries vs. Arrowroot

French fries vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between french fries and arrowroot

  • French fries are higher in fiber, vitamin B3, vitamin B6, and vitamin B5, yet arrowroot is higher in folate and iron.
  • Arrowroot covers your daily folate needs 77% more than french fries.
  • French fries contain 60 times more saturated fat than arrowroot. While french fries contain 2.336g of saturated fat, arrowroot contains only 0.039g.
  • The glycemic index of arrowroot is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Arrowroot, raw.

Infographic

French fries vs Arrowroot 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +27.5%
Contains more PhosphorusPhosphorus +27.6%
Contains more ManganeseManganese +42%
Contains more SeleniumSelenium +28.6%
Contains more IronIron +174.1%
Contains more ZincZinc +26%
Contains less SodiumSodium -87.6%
~equal in Copper ~0.121mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +147.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B3Vitamin B3 +77.4%
Contains more Vitamin B5Vitamin B5 +98.6%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more FolateFolate +1026.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Arrowroot DV% diff.
Folate 30µg 338µg 77%
Polyunsaturated fat 5.398g 0.092g 35%
Fats 14.73g 0.2g 22%
Iron 0.81mg 2.22mg 18%
Monounsaturated fat 5.969g 0.004g 15%
Calories 312kcal 65kcal 12%
Vitamin E 1.67mg 11%
Saturated fat 2.336g 0.039g 10%
Fiber 3.8g 1.3g 10%
Carbs 41.44g 13.39g 9%
Vitamin K 11.2µg 9%
Vitamin B3 3.004mg 1.693mg 8%
Vitamin B6 0.372mg 0.266mg 8%
Sodium 210mg 26mg 8%
Choline 36.8mg 7%
Vitamin B5 0.58mg 0.292mg 6%
Potassium 579mg 454mg 4%
Phosphorus 125mg 98mg 4%
Manganese 0.247mg 0.174mg 3%
Vitamin C 4.7mg 1.9mg 3%
Vitamin B2 0.039mg 0.059mg 2%
Protein 3.43g 4.24g 2%
Vitamin B1 0.17mg 0.143mg 2%
Magnesium 35mg 25mg 2%
Calcium 18mg 6mg 1%
Zinc 0.5mg 0.63mg 1%
Net carbs 37.64g 12.09g N/A
Sugar 0.3g N/A
Copper 0.124mg 0.121mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.9µg 0.7µg 0%
Trans fat 0.06g 0g 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
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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +7265%
Contains more CarbsCarbs +209.5%
Contains more OtherOther +30.3%
Contains more ProteinProtein +23.6%
Contains more WaterWater +109.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +149125%
Contains more Poly. FatPolyunsaturated fat +5767.4%
Contains less Sat. FatSaturated fat -98.3%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.