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  6. French fries vs. Dates

French fries vs. Dates — In-Depth Nutrition Comparison

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A recap on differences between french fries and dates

  • French fries are higher in vitamin B6, vitamin B3, vitamin E, vitamin B1, phosphorus, and vitamin K, yet dates are higher in fiber and copper.
  • Dates cover your daily fiber needs 17% more than french fries.
  • French fries contain 105 times more sodium than dates. While french fries contain 210mg of sodium, dates contain only 2mg.
  • The glycemic index of dates is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Dates, deglet noor.

Infographic

French fries vs Dates 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%
Dates
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ZincZinc +72.4%
Contains more PhosphorusPhosphorus +101.6%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +116.7%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +25.9%
Contains more CopperCopper +66.1%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +233.3%
~equal in Manganese ~0.262mg

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%
Dates
Dates
1
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin EVitamin E +3240%
Contains more Vitamin B1Vitamin B1 +226.9%
Contains more Vitamin B3Vitamin B3 +135.8%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more Vitamin KVitamin K +314.8%
Contains more FolateFolate +57.9%
Contains more CholineCholine +484.1%
Contains more Vitamin B2Vitamin B2 +69.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.589mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Dates DV% diff.
Polyunsaturated fat 5.398g 0.019g 36%
Fructose 19.56g 24%
Fats 14.73g 0.39g 22%
Fiber 3.8g 8g 17%
Vitamin B6 0.372mg 0.165mg 16%
Monounsaturated fat 5.969g 0.036g 15%
Carbs 41.44g 75.03g 11%
Vitamin B3 3.004mg 1.274mg 11%
Vitamin E 1.67mg 0.05mg 11%
Vitamin B1 0.17mg 0.052mg 10%
Saturated fat 2.336g 0.032g 10%
Sodium 210mg 2mg 9%
Copper 0.124mg 0.206mg 9%
Phosphorus 125mg 62mg 9%
Vitamin K 11.2µg 2.7µg 7%
Choline 36.8mg 6.3mg 6%
Vitamin C 4.7mg 0.4mg 5%
Selenium 0.9µg 3µg 4%
Folate 30µg 19µg 3%
Iron 0.81mg 1.02mg 3%
Protein 3.43g 2.45g 2%
Calories 312kcal 282kcal 2%
Potassium 579mg 656mg 2%
Zinc 0.5mg 0.29mg 2%
Calcium 18mg 39mg 2%
Magnesium 35mg 43mg 2%
Vitamin B2 0.039mg 0.066mg 2%
Manganese 0.247mg 0.262mg 1%
Net carbs 37.64g 67.03g N/A
Sugar 0.3g 63.35g N/A
Vitamin B5 0.58mg 0.589mg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +40%
Contains more FatsFats +3676.9%
Contains more WaterWater +87.8%
Contains more OtherOther +15.6%
Contains more CarbsCarbs +81.1%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +16480.6%
Contains more Poly. FatPolyunsaturated fat +28310.5%
Contains less Sat. FatSaturated fat -98.6%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.