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  6. French fries vs. Margarine

French fries vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between french fries and margarine

  • French fries are higher in vitamin B6, vitamin B3, phosphorus, potassium, fiber, and copper, yet margarine is higher in vitamin A, vitamin K, and vitamin E.
  • Margarine covers your daily vitamin A needs 72% more than french fries.
  • The amount of saturated fat in french fries is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

French fries vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +3116.7%
Contains more IronIron +1250%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +2400%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +2250%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B3Vitamin B3 +12960.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +4033.3%
Contains more FolateFolate +2900%
Contains more CholineCholine +196.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +438.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +730.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.037mg

All nutrients comparison - raw data values

Nutrient French fries Margarine DV% diff.
Polyunsaturated fat 5.398g 24.302g 126%
Fats 14.73g 80.71g 102%
Vitamin A 0µg 819µg 91%
Monounsaturated fat 5.969g 38.877g 82%
Vitamin K 11.2µg 93µg 68%
Saturated fat 2.336g 15.189g 58%
Vitamin E 1.67mg 9mg 49%
Vitamin B6 0.372mg 0.009mg 28%
Calories 312kcal 717kcal 20%
Vitamin B3 3.004mg 0.023mg 19%
Potassium 579mg 18mg 17%
Phosphorus 125mg 5mg 17%
Fiber 3.8g 0g 15%
Copper 0.124mg 0mg 14%
Carbs 41.44g 0.7g 14%
Vitamin B1 0.17mg 0.01mg 13%
Vitamin B5 0.58mg 12%
Manganese 0.247mg 11%
Iron 0.81mg 0.06mg 9%
Sodium 210mg 2mg 9%
Magnesium 35mg 3mg 8%
Protein 3.43g 0.16g 7%
Folate 30µg 1µg 7%
Vitamin C 4.7mg 0.2mg 5%
Zinc 0.5mg 0mg 5%
Choline 36.8mg 12.4mg 4%
Vitamin B12 0µg 0.1µg 4%
Selenium 0.9µg 0µg 2%
Calcium 18mg 3mg 2%
Net carbs 37.64g 0.7g N/A
Sugar 0.3g 0g N/A
Vitamin B2 0.039mg 0.037mg 0%
Trans fat 0.06g 14.89g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0g 0.006g 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 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +2043.8%
Contains more CarbsCarbs +5820%
Contains more WaterWater +133.4%
Contains more FatsFats +447.9%
~equal in Other ~1.91g

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +551.3%
Contains more Poly. FatPolyunsaturated fat +350.2%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.