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  6. French fries vs. Marrow-stem Kale

French fries vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are french fries and marrow-stem Kale different?

  • French fries are higher in vitamin B6, phosphorus, and vitamin B3; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, and manganese.
  • Daily need coverage for vitamin K for marrow-stem Kale is 355% higher.
  • French fries contain 42 times more saturated fat than marrow-stem Kale. While french fries contain 2.336g of saturated fat, marrow-stem Kale contains only 0.055g.
  • Marrow-stem Kale has a lower glycemic index (32) than french fries (70).

Fast foods, potato, french fried in vegetable oil and Collards, raw are the varieties used in this article.

Infographic

French fries vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +29.6%
Contains more PotassiumPotassium +171.8%
Contains more IronIron +72.3%
Contains more CopperCopper +169.6%
Contains more ZincZinc +138.1%
Contains more PhosphorusPhosphorus +400%
Contains more CalciumCalcium +1188.9%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +166.4%
Contains more SeleniumSelenium +44.4%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +214.8%
Contains more Vitamin B3Vitamin B3 +304.9%
Contains more Vitamin B5Vitamin B5 +117.2%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more CholineCholine +58.6%
Contains more Vitamin CVitamin C +651.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin KVitamin K +3802.7%
Contains more FolateFolate +330%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Marrow-stem Kale DV% diff.
Vitamin K 11.2µg 437.1µg 355%
Polyunsaturated fat 5.398g 0.201g 35%
Vitamin C 4.7mg 35.3mg 34%
Vitamin A 0µg 251µg 28%
Folate 30µg 129µg 25%
Fats 14.73g 0.61g 22%
Calcium 18mg 232mg 21%
Manganese 0.247mg 0.658mg 18%
Vitamin B6 0.372mg 0.165mg 16%
Monounsaturated fat 5.969g 0.03g 15%
Vitamin B3 3.004mg 0.742mg 14%
Phosphorus 125mg 25mg 14%
Calories 312kcal 32kcal 14%
Carbs 41.44g 5.42g 12%
Potassium 579mg 213mg 11%
Vitamin B1 0.17mg 0.054mg 10%
Saturated fat 2.336g 0.055g 10%
Copper 0.124mg 0.046mg 9%
Sodium 210mg 17mg 8%
Vitamin B2 0.039mg 0.13mg 7%
Vitamin B5 0.58mg 0.267mg 6%
Iron 0.81mg 0.47mg 4%
Vitamin E 1.67mg 2.26mg 4%
Zinc 0.5mg 0.21mg 3%
Choline 36.8mg 23.2mg 2%
Magnesium 35mg 27mg 2%
Selenium 0.9µg 1.3µg 1%
Protein 3.43g 3.02g 1%
Fiber 3.8g 4g 1%
Net carbs 37.64g 1.42g N/A
Sugar 0.3g 0.46g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +13.6%
Contains more FatsFats +2314.8%
Contains more CarbsCarbs +664.6%
Contains more OtherOther +39.1%
Contains more WaterWater +132.5%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +19796.7%
Contains more Poly. FatPolyunsaturated fat +2585.6%
Contains less Sat. FatSaturated fat -97.6%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.