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  6. French fries vs. Cassava

French fries vs. Cassava — In-Depth Nutrition Comparison

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Important differences between french fries and cassava

  • French fries have more vitamin B6, phosphorus, vitamin B3, vitamin E, vitamin B5, potassium, and fiber; however, cassava has more vitamin C.
  • French fries' daily need coverage for vitamin B6 is 22% more.
  • French fries have 32 times more saturated fat than cassava. French fries have 2.336g of saturated fat, while cassava has 0.074g.
  • Cassava has a higher glycemic index than french fries.

The food varieties used in the comparison are Fast foods, potato, french fried in vegetable oil and Cassava, raw.

Infographic

French fries vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +113.7%
Contains more IronIron +200%
Contains more CopperCopper +24%
Contains more ZincZinc +47.1%
Contains more PhosphorusPhosphorus +363%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +55.5%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +778.9%
Contains more Vitamin B1Vitamin B1 +95.4%
Contains more Vitamin B3Vitamin B3 +251.8%
Contains more Vitamin B5Vitamin B5 +442.1%
Contains more Vitamin B6Vitamin B6 +322.7%
Contains more Vitamin KVitamin K +489.5%
Contains more CholineCholine +55.3%
Contains more Vitamin CVitamin C +338.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +152.2%
Contains more FatsFats +5160.7%
Contains more OtherOther +198.4%
Contains more WaterWater +54.8%
~equal in Carbs ~38.06g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +7858.7%
Contains more Poly. FatPolyunsaturated fat +11145.8%
Contains less Sat. FatSaturated fat -96.8%

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 Cassava
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient French fries Cassava DV% diff.
Polyunsaturated fat 5.398g 0.048g 36%
Fats 14.73g 0.28g 22%
Vitamin B6 0.372mg 0.088mg 22%
Vitamin C 4.7mg 20.6mg 18%
Monounsaturated fat 5.969g 0.075g 15%
Phosphorus 125mg 27mg 14%
Vitamin B3 3.004mg 0.854mg 13%
Saturated fat 2.336g 0.074g 10%
Vitamin E 1.67mg 0.19mg 10%
Vitamin B5 0.58mg 0.107mg 9%
Potassium 579mg 271mg 9%
Sodium 210mg 14mg 9%
Vitamin K 11.2µg 1.9µg 8%
Calories 312kcal 160kcal 8%
Fiber 3.8g 1.8g 8%
Iron 0.81mg 0.27mg 7%
Vitamin B1 0.17mg 0.087mg 7%
Manganese 0.247mg 0.384mg 6%
Protein 3.43g 1.36g 4%
Copper 0.124mg 0.1mg 3%
Magnesium 35mg 21mg 3%
Choline 36.8mg 23.7mg 2%
Zinc 0.5mg 0.34mg 1%
Folate 30µg 27µg 1%
Carbs 41.44g 38.06g 1%
Vitamin B2 0.039mg 0.048mg 1%
Net carbs 37.64g 36.26g N/A
Calcium 18mg 16mg 0%
Sugar 0.3g 1.7g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.9µg 0.7µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 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 Cassava
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
14%
Cassava
Minerals Daily Need Coverage Score
28%
French fries
16%
Cassava

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 24)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.2)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 196mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 2.262g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.