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French fries vs. Goat cheese — In-Depth Nutrition Comparison

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A recap on differences between french fries and goat cheese

  • French fries are higher in vitamin B6, fiber, and potassium, yet goat cheese is higher in vitamin B2, copper, phosphorus, vitamin A, and calcium.
  • Goat cheese covers your daily saturated fat needs 92% more than french fries.
  • The amount of saturated fat in french fries is lower.
  • The glycemic index of goat cheese is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Cheese, goat, semisoft type.

Infographic

French fries vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +266.5%
Contains less SodiumSodium -49.4%
Contains more ManganeseManganese +165.6%
Contains more CalciumCalcium +1555.6%
Contains more IronIron +100%
Contains more CopperCopper +354.8%
Contains more ZincZinc +32%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +322.2%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +542.3%
Contains more Vitamin B1Vitamin B1 +136.1%
Contains more Vitamin B3Vitamin B3 +161.7%
Contains more Vitamin B5Vitamin B5 +205.3%
Contains more Vitamin B6Vitamin B6 +520%
Contains more Vitamin KVitamin K +348%
Contains more FolateFolate +1400%
Contains more CholineCholine +139%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1633.3%
Contains more Vitamin B12Vitamin B12 +∞%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +34433.3%
Contains more ProteinProtein +529.2%
Contains more FatsFats +102.6%
Contains more WaterWater +18.1%
Contains more OtherOther +58.9%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Poly. FatPolyunsaturated fat +661.4%
Contains more Mono. FatMonounsaturated fat +14.1%

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 Goat cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient French fries Goat cheese DV% diff.
Saturated fat 2.336g 20.639g 83%
Vitamin B2 0.039mg 0.676mg 49%
Copper 0.124mg 0.564mg 49%
Vitamin A 0µg 407µg 45%
Protein 3.43g 21.58g 36%
Phosphorus 125mg 375mg 36%
Polyunsaturated fat 5.398g 0.709g 31%
Calcium 18mg 298mg 28%
Cholesterol 0mg 79mg 26%
Vitamin B6 0.372mg 0.06mg 24%
Fats 14.73g 29.84g 23%
Fiber 3.8g 0g 15%
Carbs 41.44g 0.12g 14%
Vitamin B3 3.004mg 1.148mg 12%
Potassium 579mg 158mg 12%
Iron 0.81mg 1.62mg 10%
Sodium 210mg 415mg 9%
Vitamin E 1.67mg 0.26mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B1 0.17mg 0.072mg 8%
Vitamin B5 0.58mg 0.19mg 8%
Folate 30µg 2µg 7%
Vitamin K 11.2µg 2.5µg 7%
Manganese 0.247mg 0.093mg 7%
Selenium 0.9µg 3.8µg 5%
Vitamin C 4.7mg 0mg 5%
Choline 36.8mg 15.4mg 4%
Calories 312kcal 364kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Monounsaturated fat 5.969g 6.808g 2%
Zinc 0.5mg 0.66mg 1%
Magnesium 35mg 29mg 1%
Net carbs 37.64g 0.12g N/A
Sugar 0.3g 0.12g N/A
Trans fat 0.06g N/A
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 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 Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
28%
French fries
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 205mg)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 18.303g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.