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French fries vs. Rainbow trout — In-Depth Nutrition Comparison

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How are French fries and Rainbow trout different?

  • French fries are richer in Fiber, and Manganese, while Rainbow trout is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B5, Vitamin B3, Phosphorus, and Vitamin A RAE.
  • Rainbow trout covers your daily need of Vitamin B12 179% more than French fries.

Fast foods, potato, french fried in vegetable oil and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

French fries vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +161.3%
Contains more CopperCopper +169.6%
Contains more ManganeseManganese +2145.5%
Contains more CalciumCalcium +38.9%
Contains more PhosphorusPhosphorus +80.8%
Contains less SodiumSodium -75.7%
Contains more SeleniumSelenium +2522.2%
~equal in Zinc ~0.45mg

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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +62.1%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin KVitamin K +11100%
Contains more FolateFolate +172.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +85.3%
Contains more Vitamin B5Vitamin B5 +187.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +76.6%
~equal in Vitamin B6 ~0.34mg

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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +138.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2212.5%
Contains more ProteinProtein +481.3%
Contains more WaterWater +91.4%

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
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated Fat +201.6%
Contains more Poly. FatPolyunsaturated fat +258.2%
Contains less Sat. FatSaturated Fat -40.8%

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 Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French fries Rainbow trout Opinion
Calories 312kcal 141kcal French fries
Protein 3.43g 19.94g Rainbow trout
Fats 14.73g 6.18g French fries
Vitamin C 4.7mg 2.9mg French fries
Net carbs 37.64g 0g French fries
Carbs 41.44g 0g French fries
Cholesterol 0mg 59mg French fries
Vitamin D 0IU 635IU Rainbow trout
Magnesium 35mg 25mg French fries
Calcium 18mg 25mg Rainbow trout
Potassium 579mg 377mg French fries
Iron 0.81mg 0.31mg French fries
Sugar 0.3g 0g Rainbow trout
Fiber 3.8g 0g French fries
Copper 0.124mg 0.046mg French fries
Zinc 0.5mg 0.45mg French fries
Phosphorus 125mg 226mg Rainbow trout
Sodium 210mg 51mg Rainbow trout
Vitamin A 0IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 1.67mg 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 0.247mg 0.011mg French fries
Selenium 0.9µg 23.6µg Rainbow trout
Vitamin B1 0.17mg 0.12mg French fries
Vitamin B2 0.039mg 0.09mg Rainbow trout
Vitamin B3 3.004mg 5.567mg Rainbow trout
Vitamin B5 0.58mg 1.667mg Rainbow trout
Vitamin B6 0.372mg 0.34mg French fries
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 11.2µg 0.1µg French fries
Folate 30µg 11µg French fries
Trans Fat 0.06g 0.047g Rainbow trout
Choline 36.8mg 65mg Rainbow trout
Saturated Fat 2.336g 1.383g Rainbow trout
Monounsaturated Fat 5.969g 1.979g French fries
Polyunsaturated fat 5.398g 1.507g French fries
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - ALA 0.407g 0.059g French fries
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.001g 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.029g 0.008g French fries
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.007g 0.04g Rainbow trout
Omega-6 - Linoleic acid 4.898g 0.466g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
113%
Rainbow trout
Minerals Daily Need Coverage Score
28%
French fries
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 159mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.953g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
French fries
French fries is cheaper (difference - $7)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.