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  6. French fries vs. Salmon raw

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

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The main differences between french fries and salmon raw

  • French fries are richer in fiber, yet salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B5, copper, and phosphorus.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Fish, salmon, Atlantic, wild, raw.

Infographic

French fries vs Salmon 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +18.2%
Contains more ManganeseManganese +1443.8%
Contains more CopperCopper +101.6%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -79%
Contains more SeleniumSelenium +3955.6%
~equal in Iron ~0.8mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.9%
Contains more Vitamin B2Vitamin B2 +874.4%
Contains more Vitamin B3Vitamin B3 +161.7%
Contains more Vitamin B5Vitamin B5 +186.9%
Contains more Vitamin B6Vitamin B6 +119.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient French fries Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.9µg 36.5µg 65%
Vitamin B6 0.372mg 0.818mg 34%
Protein 3.43g 19.84g 33%
Vitamin B3 3.004mg 7.86mg 30%
Vitamin B2 0.039mg 0.38mg 26%
Vitamin B5 0.58mg 1.664mg 22%
Polyunsaturated fat 5.398g 2.539g 19%
Cholesterol 0mg 55mg 18%
Fiber 3.8g 0g 15%
Carbs 41.44g 0g 14%
Copper 0.124mg 0.25mg 14%
Fats 14.73g 6.34g 13%
Vitamin E 1.67mg 11%
Phosphorus 125mg 200mg 11%
Monounsaturated fat 5.969g 2.103g 10%
Manganese 0.247mg 0.016mg 10%
Vitamin K 11.2µg 9%
Calories 312kcal 142kcal 9%
Sodium 210mg 44mg 7%
Choline 36.8mg 7%
Saturated fat 2.336g 0.981g 6%
Vitamin B1 0.17mg 0.226mg 5%
Vitamin C 4.7mg 0mg 5%
Potassium 579mg 490mg 3%
Vitamin A 0µg 12µg 1%
Zinc 0.5mg 0.64mg 1%
Calcium 18mg 12mg 1%
Magnesium 35mg 29mg 1%
Folate 30µg 25µg 1%
Net carbs 37.64g 0g N/A
Iron 0.81mg 0.8mg 0%
Sugar 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +132.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +478.4%
Contains more WaterWater +77.7%
Contains more OtherOther +187.6%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +183.8%
Contains more Poly. FatPolyunsaturated fat +112.6%
Contains less Sat. FatSaturated fat -58%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.