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  6. French fries vs. Plantain raw

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

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A recap on differences between french fries and plantain raw

  • French fries are higher in vitamin B3, phosphorus, vitamin E, vitamin B1, vitamin K, and vitamin B5, yet plantain raw is higher in vitamin A and vitamin C.
  • Plantain raw covers your daily vitamin A needs 23% more than french fries.
  • French fries contain 53 times more sodium than plantain raw. While french fries contain 210mg of sodium, plantain raw contains only 4mg.
  • The glycemic index of plantain raw is lower.

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

Infographic

French fries vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +16%
Contains more IronIron +35%
Contains more CopperCopper +53.1%
Contains more ZincZinc +257.1%
Contains more PhosphorusPhosphorus +267.6%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -98.1%
Contains more SeleniumSelenium +66.7%
~equal in Magnesium ~37mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +1092.9%
Contains more Vitamin B1Vitamin B1 +226.9%
Contains more Vitamin B3Vitamin B3 +337.9%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +36.4%
Contains more CholineCholine +172.6%
Contains more Vitamin CVitamin C +291.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Plantain raw DV% diff.
Polyunsaturated fat 5.398g 0.069g 36%
Fats 14.73g 0.37g 22%
Vitamin C 4.7mg 18.4mg 15%
Monounsaturated fat 5.969g 0.032g 15%
Vitamin B3 3.004mg 0.686mg 14%
Phosphorus 125mg 34mg 13%
Manganese 0.247mg 11%
Calories 312kcal 122kcal 10%
Saturated fat 2.336g 0.143g 10%
Vitamin B1 0.17mg 0.052mg 10%
Vitamin E 1.67mg 0.14mg 10%
Sodium 210mg 4mg 9%
Vitamin K 11.2µg 0.7µg 9%
Vitamin B6 0.372mg 0.299mg 6%
Vitamin A 0µg 56µg 6%
Vitamin B5 0.58mg 0.26mg 6%
Fiber 3.8g 2.3g 6%
Copper 0.124mg 0.081mg 5%
Choline 36.8mg 13.5mg 4%
Protein 3.43g 1.3g 4%
Zinc 0.5mg 0.14mg 3%
Iron 0.81mg 0.6mg 3%
Carbs 41.44g 31.89g 3%
Potassium 579mg 499mg 2%
Calcium 18mg 3mg 2%
Folate 30µg 22µg 2%
Selenium 0.9µg 1.5µg 1%
Vitamin B2 0.039mg 0.054mg 1%
Net carbs 37.64g 29.59g N/A
Magnesium 35mg 37mg 0%
Sugar 0.3g 15g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +163.8%
Contains more FatsFats +3881.1%
Contains more CarbsCarbs +29.9%
Contains more OtherOther +59.5%
Contains more WaterWater +69.3%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +18553.1%
Contains more Poly. FatPolyunsaturated fat +7723.2%
Contains less Sat. FatSaturated fat -93.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.