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French fries vs. Cereal — In-Depth Nutrition Comparison

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What are the main differences between french fries and cereal?

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese than french fries.
  • Cereal's daily need coverage for vitamin B1 is 510% higher.
  • French fries are lower in sodium.

We used Fast foods, potato, french fried in vegetable oil and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

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French fries vs Cereal 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%
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +84.2%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +451.4%
Contains more PhosphorusPhosphorus +62.3%
Contains less SodiumSodium -73.6%
Contains more IronIron +4104.9%
Contains more CopperCopper +10.5%
Contains more ZincZinc +1420%
Contains more ManganeseManganese +219.8%
Contains more SeleniumSelenium +600%

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%
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +1987.5%
Contains more Vitamin B5Vitamin B5 +156.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +719.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3598.8%
Contains more Vitamin B2Vitamin B2 +9823.1%
Contains more Vitamin B3Vitamin B3 +886%
Contains more Vitamin B6Vitamin B6 +1509.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +1263.9%
Contains more WaterWater +919.8%
Contains more ProteinProtein +76.7%
Contains more CarbsCarbs +109.6%
Contains more OtherOther +20.5%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +2826%
Contains more Poly. FatPolyunsaturated fat +1424.9%
Contains less Sat. FatSaturated fat -88.9%

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

All nutrients comparison - raw data values

Nutrient French fries Cereal DV% diff.
Vitamin B1 0.17mg 6.288mg 510%
Vitamin B6 0.372mg 5.986mg 432%
Iron 0.81mg 34.06mg 416%
Vitamin B2 0.039mg 3.87mg 295%
Vitamin B3 3.004mg 29.62mg 166%
Vitamin A 0µg 814µg 90%
Zinc 0.5mg 7.6mg 65%
Vitamin C 4.7mg 38.5mg 38%
Polyunsaturated fat 5.398g 0.354g 34%
Sodium 210mg 795mg 25%
Manganese 0.247mg 0.79mg 24%
Fats 14.73g 1.08g 21%
Carbs 41.44g 86.85g 15%
Monounsaturated fat 5.969g 0.204g 14%
Potassium 579mg 105mg 14%
Vitamin E 1.67mg 0.08mg 11%
Fiber 3.8g 1.4g 10%
Selenium 0.9µg 6.3µg 10%
Vitamin K 11.2µg 0µg 9%
Saturated fat 2.336g 0.26g 9%
Folate 30µg 8%
Phosphorus 125mg 77mg 7%
Choline 36.8mg 7%
Vitamin B5 0.58mg 0.226mg 7%
Protein 3.43g 6.06g 5%
Magnesium 35mg 19mg 4%
Calories 312kcal 378kcal 3%
Copper 0.124mg 0.137mg 1%
Calcium 18mg 10mg 1%
Net carbs 37.64g 85.45g N/A
Sugar 0.3g 10.35g N/A
Trans fat 0.06g N/A
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 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 0g 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 Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
28%
French fries
183%
Cereal

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 10.05g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 585mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 2.076g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 1)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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

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.