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  6. French fries vs. Chard raw

French fries vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between french fries and chard raw

  • French fries are higher in vitamin B6, vitamin B3, phosphorus, and vitamin B1, yet chard raw is higher in vitamin K, vitamin A, vitamin C, iron, and magnesium.
  • Chard raw covers your daily vitamin K needs 682% more than french fries.
  • French fries contain 78 times more saturated fat than chard raw. While french fries contain 2.336g of saturated fat, chard raw contains only 0.03g.
  • The glycemic index of chard raw is lower.

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

Infographic

French fries vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +52.8%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +171.7%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +183.3%
Contains more IronIron +122.2%
Contains more CopperCopper +44.4%
Contains more ManganeseManganese +48.2%
~equal in Sodium ~213mg
~equal in Selenium ~0.9µg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B3Vitamin B3 +651%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more Vitamin B6Vitamin B6 +275.8%
Contains more FolateFolate +114.3%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +538.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.2%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin KVitamin K +7310.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Chard raw DV% diff.
Vitamin K 11.2µg 830µg 682%
Polyunsaturated fat 5.398g 0.07g 36%
Vitamin A 0µg 306µg 34%
Vitamin C 4.7mg 30mg 28%
Fats 14.73g 0.2g 22%
Vitamin B6 0.372mg 0.099mg 21%
Vitamin B3 3.004mg 0.4mg 16%
Calories 312kcal 19kcal 15%
Monounsaturated fat 5.969g 0.04g 15%
Carbs 41.44g 3.74g 13%
Iron 0.81mg 1.8mg 12%
Magnesium 35mg 81mg 11%
Phosphorus 125mg 46mg 11%
Vitamin B1 0.17mg 0.04mg 11%
Saturated fat 2.336g 0.03g 10%
Fiber 3.8g 1.6g 9%
Vitamin B5 0.58mg 0.172mg 8%
Potassium 579mg 379mg 6%
Copper 0.124mg 0.179mg 6%
Manganese 0.247mg 0.366mg 5%
Vitamin B2 0.039mg 0.09mg 4%
Folate 30µg 14µg 4%
Choline 36.8mg 18mg 3%
Calcium 18mg 51mg 3%
Protein 3.43g 1.8g 3%
Vitamin E 1.67mg 1.89mg 1%
Zinc 0.5mg 0.36mg 1%
Net carbs 37.64g 2.14g N/A
Sugar 0.3g 1.1g N/A
Sodium 210mg 213mg 0%
Selenium 0.9µg 0.9µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +90.6%
Contains more FatsFats +7265%
Contains more CarbsCarbs +1008%
Contains more OtherOther +15.6%
Contains more WaterWater +140.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +14822.5%
Contains more Poly. FatPolyunsaturated fat +7611.4%
Contains less Sat. FatSaturated fat -98.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.