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French fries vs. Cranberries — In-Depth Nutrition Comparison

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What are the main differences between french fries and cranberries?

  • French fries are richer in vitamin B6, vitamin B3, phosphorus, potassium, vitamin B1, copper, and folate, while cranberries are higher in vitamin C.
  • French fries' daily need coverage for vitamin B6 is 24% higher.
  • Cranberries have 292 times less saturated fat than french fries. French fries have 2.336g of saturated fat, while cranberries have 0.008g.
  • French fries have a higher glycemic index (70) than cranberries (45).

We used Fast foods, potato, french fried in vegetable oil and Cranberries, raw types in this comparison.

Infographic

French fries vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +483.3%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +623.8%
Contains more IronIron +252.2%
Contains more CopperCopper +121.4%
Contains more ZincZinc +455.6%
Contains more PhosphorusPhosphorus +1036.4%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -99%
~equal in Manganese ~0.267mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin EVitamin E +26.5%
Contains more Vitamin B1Vitamin B1 +1316.7%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +2874.3%
Contains more Vitamin B5Vitamin B5 +96.6%
Contains more Vitamin B6Vitamin B6 +552.6%
Contains more Vitamin KVitamin K +124%
Contains more FolateFolate +2900%
Contains more CholineCholine +569.1%
Contains more Vitamin CVitamin C +197.9%
Contains more Vitamin AVitamin A +∞%
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +645.7%
Contains more FatsFats +11230.8%
Contains more CarbsCarbs +246.2%
Contains more OtherOther +1441.7%
Contains more WaterWater +126.5%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +33061.1%
Contains more Poly. FatPolyunsaturated fat +9714.5%
Contains less Sat. FatSaturated fat -99.7%

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

All nutrients comparison - raw data values

Nutrient French fries Cranberries DV% diff.
Polyunsaturated fat 5.398g 0.055g 36%
Vitamin B6 0.372mg 0.057mg 24%
Fats 14.73g 0.13g 22%
Vitamin B3 3.004mg 0.101mg 18%
Phosphorus 125mg 11mg 16%
Potassium 579mg 80mg 15%
Monounsaturated fat 5.969g 0.018g 15%
Vitamin B1 0.17mg 0.012mg 13%
Calories 312kcal 46kcal 13%
Saturated fat 2.336g 0.008g 11%
Carbs 41.44g 11.97g 10%
Vitamin C 4.7mg 14mg 10%
Sodium 210mg 2mg 9%
Copper 0.124mg 0.056mg 8%
Magnesium 35mg 6mg 7%
Folate 30µg 1µg 7%
Iron 0.81mg 0.23mg 7%
Choline 36.8mg 5.5mg 6%
Protein 3.43g 0.46g 6%
Vitamin B5 0.58mg 0.295mg 6%
Vitamin K 11.2µg 5µg 5%
Zinc 0.5mg 0.09mg 4%
Vitamin E 1.67mg 1.32mg 2%
Selenium 0.9µg 0.1µg 1%
Fructose 0.67g 1%
Manganese 0.247mg 0.267mg 1%
Fiber 3.8g 3.6g 1%
Calcium 18mg 8mg 1%
Vitamin B2 0.039mg 0.02mg 1%
Net carbs 37.64g 8.37g N/A
Sugar 0.3g 4.27g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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 Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
28%
French fries
8%
Cranberries

Comparison summary

Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 3.97g)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 2.328g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.