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French fries vs. Crackers — In-Depth Nutrition Comparison

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What are the differences between french fries and crackers?

  • French fries are higher in vitamin B6 and potassium; however, crackers are richer in vitamin K, iron, vitamin B2, vitamin B1, phosphorus, and folate.
  • Crackers' daily need coverage for vitamin K is 48% more.
  • Crackers contain 6 times less vitamin B6 than french fries. French fries contain 0.372mg of vitamin B6, while crackers contain 0.063mg.
  • French fries have less saturated fat.

We used Fast foods, potato, french fried in vegetable oil and Crackers, standard snack-type, regular types in this article.

Infographic

French fries vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +94.4%
Contains more PotassiumPotassium +390.7%
Contains more CopperCopper +19.2%
Contains less SodiumSodium -71.1%
Contains more CalciumCalcium +566.7%
Contains more IronIron +397.5%
Contains more PhosphorusPhosphorus +98.4%
Contains more ManganeseManganese +98.8%
Contains more SeleniumSelenium +644.4%
~equal in Zinc ~0.49mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin B6Vitamin B6 +490.5%
Contains more CholineCholine +283.3%
Contains more Vitamin EVitamin E +81.4%
Contains more Vitamin B1Vitamin B1 +144.7%
Contains more Vitamin B2Vitamin B2 +1069.2%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin KVitamin K +518.8%
Contains more FolateFolate +206.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +1127.7%
Contains more ProteinProtein +93.6%
Contains more FatsFats +79.4%
Contains more CarbsCarbs +47.9%
Contains more OtherOther +34.6%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -58%
Contains more Poly. FatPolyunsaturated fat +143.4%
~equal in Monounsaturated fat ~6.553g

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

All nutrients comparison - raw data values

Nutrient French fries Crackers DV% diff.
Polyunsaturated fat 5.398g 13.137g 52%
Vitamin K 11.2µg 69.3µg 48%
Iron 0.81mg 4.03mg 40%
Vitamin B2 0.039mg 0.456mg 32%
Vitamin B6 0.372mg 0.063mg 24%
Sodium 210mg 726mg 22%
Vitamin B1 0.17mg 0.416mg 21%
Starch 49.69g 20%
Phosphorus 125mg 248mg 18%
Fats 14.73g 26.43g 18%
Folate 30µg 92µg 16%
Saturated fat 2.336g 5.562g 15%
Potassium 579mg 118mg 14%
Selenium 0.9µg 6.7µg 11%
Manganese 0.247mg 0.491mg 11%
Calories 312kcal 510kcal 10%
Calcium 18mg 120mg 10%
Vitamin E 1.67mg 3.03mg 9%
Vitamin B3 3.004mg 4.352mg 8%
Carbs 41.44g 61.3g 7%
Fiber 3.8g 2.3g 6%
Protein 3.43g 6.64g 6%
Vitamin C 4.7mg 0mg 5%
Choline 36.8mg 9.6mg 5%
Magnesium 35mg 18mg 4%
Vitamin B5 0.58mg 0.417mg 3%
Copper 0.124mg 0.104mg 2%
Monounsaturated fat 5.969g 6.553g 1%
Net carbs 37.64g 59g N/A
Sugar 0.3g 8.18g N/A
Zinc 0.5mg 0.49mg 0%
Trans fat 0.06g 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.407g 1.485g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.029g 0.062g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.009g N/A
Omega-6 - Linoleic acid 4.898g 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
28%
French fries
56%
Crackers

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 7.88g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 516mg)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 3.226g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 7)
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.
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
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.