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  6. French fries vs. Beans

French fries vs. Beans — In-Depth Nutrition Comparison

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What are the differences between french fries and beans?

  • French fries are higher in vitamin B6, vitamin B3, vitamin E, vitamin K, and potassium; however, beans are richer in copper, zinc, and fiber.
  • French fries' daily need coverage for vitamin B6 is 19% more.
  • Beans contain 210 times less sodium than french fries. French fries contain 210mg of sodium, while beans contain 1mg.
  • Beans have a lower glycemic index (33) than french fries (70).

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

Infographic

French fries vs Beans 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.
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%
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%
Contains more PotassiumPotassium +95.6%
Contains more IronIron +179.3%
Contains more PhosphorusPhosphorus +20.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +66.1%
Contains more ZincZinc +180%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~32mg

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%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +25%
Contains more CholineCholine +19.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Beans DV% diff.
Polyunsaturated fat 5.398g 0.172g 35%
Fats 14.73g 0.4g 22%
Vitamin B6 0.372mg 0.13mg 19%
Vitamin B3 3.004mg 0.43mg 16%
Monounsaturated fat 5.969g 0.035g 15%
Vitamin B5 0.58mg 12%
Manganese 0.247mg 11%
Vitamin E 1.67mg 0.15mg 10%
Saturated fat 2.336g 0.103g 10%
Calories 312kcal 105kcal 10%
Copper 0.124mg 0.206mg 9%
Vitamin K 11.2µg 0.8µg 9%
Sodium 210mg 1mg 9%
Zinc 0.5mg 1.4mg 8%
Potassium 579mg 296mg 8%
Carbs 41.44g 20.49g 7%
Selenium 0.9µg 4.5µg 7%
Fiber 3.8g 5.5g 7%
Iron 0.81mg 0.29mg 7%
Calcium 18mg 50mg 3%
Protein 3.43g 4.8g 3%
Phosphorus 125mg 104mg 3%
Vitamin B2 0.039mg 0.06mg 2%
Folate 30µg 24µg 2%
Vitamin C 4.7mg 3.1mg 2%
Vitamin B1 0.17mg 0.15mg 2%
Vitamin A 0µg 5µg 1%
Magnesium 35mg 32mg 1%
Choline 36.8mg 30.8mg 1%
Net carbs 37.64g 14.99g N/A
Sugar 0.3g 7.78g N/A
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
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
Contains more FatsFats +3582.5%
Contains more CarbsCarbs +102.2%
Contains more ProteinProtein +39.9%
Contains more WaterWater +88.3%
~equal in Other ~1.71g

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
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
Contains more Mono. FatMonounsaturated fat +16954.3%
Contains more Poly. FatPolyunsaturated fat +3038.4%
Contains less Sat. FatSaturated fat -95.6%

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