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French fries vs. Buckwheat — In-Depth Nutrition Comparison

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How are french fries and buckwheat different?

  • French fries are richer in vitamin B6, potassium, vitamin B3, vitamin B1, vitamin E, phosphorus, and vitamin K, while buckwheat is higher in manganese.
  • French fries cover your daily need for vitamin B6, 23% more than buckwheat.
  • French fries contain 53 times more sodium than buckwheat. French fries contain 210mg of sodium, while buckwheat contains 4mg.
  • French fries have a higher glycemic index (70) than buckwheat (51).

Fast foods, potato, french fried in vegetable oil and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

French fries vs Buckwheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +558%
Contains more PhosphorusPhosphorus +78.6%
Contains more MagnesiumMagnesium +45.7%
Contains more CopperCopper +17.7%
Contains more ZincZinc +22%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +63.2%
Contains more SeleniumSelenium +144.4%
~equal in Iron ~0.8mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1755.6%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B3Vitamin B3 +219.6%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin B6Vitamin B6 +383.1%
Contains more Vitamin KVitamin K +489.5%
Contains more FolateFolate +114.3%
Contains more CholineCholine +83.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.039mg
~equal in Vitamin B12 ~0µg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more FatsFats +2275.8%
Contains more CarbsCarbs +107.8%
Contains more OtherOther +330.2%
Contains more WaterWater +96.2%
~equal in Protein ~3.38g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +3075%
Contains more Poly. FatPolyunsaturated fat +2771.3%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French fries Buckwheat DV% diff.
Polyunsaturated fat 5.398g 0.188g 35%
Vitamin B6 0.372mg 0.077mg 23%
Fats 14.73g 0.62g 22%
Potassium 579mg 88mg 14%
Monounsaturated fat 5.969g 0.188g 14%
Vitamin B3 3.004mg 0.94mg 13%
Vitamin B1 0.17mg 0.04mg 11%
Vitamin E 1.67mg 0.09mg 11%
Calories 312kcal 92kcal 11%
Saturated fat 2.336g 0.134g 10%
Sodium 210mg 4mg 9%
Vitamin K 11.2µg 1.9µg 8%
Phosphorus 125mg 70mg 8%
Carbs 41.44g 19.94g 7%
Manganese 0.247mg 0.403mg 7%
Vitamin C 4.7mg 0mg 5%
Fiber 3.8g 2.7g 4%
Folate 30µg 14µg 4%
Vitamin B5 0.58mg 0.359mg 4%
Magnesium 35mg 51mg 4%
Choline 36.8mg 20.1mg 3%
Selenium 0.9µg 2.2µg 2%
Copper 0.124mg 0.146mg 2%
Calcium 18mg 7mg 1%
Zinc 0.5mg 0.61mg 1%
Protein 3.43g 3.38g 0%
Net carbs 37.64g 17.24g N/A
Iron 0.81mg 0.8mg 0%
Sugar 0.3g 0.9g N/A
Vitamin B2 0.039mg 0.039mg 0%
Trans fat 0.06g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 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 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
French fries Buckwheat
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
27%
French fries
8%
Buckwheat
Minerals Daily Need Coverage Score
28%
French fries
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.6g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2.4)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 206mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 2.202g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.