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French fries vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between French fries and Mashed potato?

  • The amount of Vitamin B6, Vitamin B1, Vitamin B3, Fiber, Copper, Phosphorus, Potassium, Vitamin E , and Manganese in French fries are higher than in Mashed potato.
  • French fries' daily need coverage for Vitamin B6 is 19% more.
  • Mashed potato contains 11 times less Vitamin B1 than French fries. French fries contain 0.17mg of Vitamin B1, while Mashed potato contains 0.015mg.
  • Mashed potato has less Saturated Fat.

We used Fast foods, potato, french fried in vegetable oil and Fast foods, potato, mashed types in this article.

Infographic

French fries vs Mashed potato 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.
Contains more Iron +161.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +111.9%
Contains more Potassium +102.4%
Contains less Sodium -31.4%
Contains more Zinc +127.3%
Contains more Copper +254.3%
Contains more Manganese +152%
Contains more Selenium +12.5%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Iron +161.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +111.9%
Contains more Potassium +102.4%
Contains less Sodium -31.4%
Contains more Zinc +127.3%
Contains more Copper +254.3%
Contains more Manganese +152%
Contains more Selenium +12.5%
Equal in Calcium - 18

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.
:
Contains more Vitamin E +297.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +178.1%
Contains more Vitamin B6 +210%
Contains more Folate +233.3%
Contains more Vitamin K +89.8%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin E +297.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1033.3%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +178.1%
Contains more Vitamin B6 +210%
Contains more Folate +233.3%
Contains more Vitamin K +89.8%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +107.9%
Contains more Fats +422.3%
Contains more Carbs +182.9%
Contains more Other +46.8%
Contains more Water +106.5%
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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +107.9%
Contains more Fats +422.3%
Contains more Carbs +182.9%
Contains more Other +46.8%
Contains more Water +106.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +729%
Contains more Polyunsaturated fat +302.2%
Contains less Saturated Fat -75.3%
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +729%
Contains more Polyunsaturated fat +302.2%
Contains less Saturated Fat -75.3%

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 Mashed potato
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient French fries Mashed potato Opinion
Net carbs 37.64g 13.35g French fries
Protein 3.43g 1.65g French fries
Fats 14.73g 2.82g French fries
Carbs 41.44g 14.65g French fries
Calories 312kcal 89kcal French fries
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.3g 0.5g French fries
Fiber 3.8g 1.3g French fries
Calcium 18mg 18mg
Iron 0.81mg 0.31mg French fries
Magnesium 35mg 15mg French fries
Phosphorus 125mg 59mg French fries
Potassium 579mg 286mg French fries
Sodium 210mg 306mg French fries
Zinc 0.5mg 0.22mg French fries
Copper 0.124mg 0.035mg French fries
Manganese 0.247mg 0.098mg French fries
Selenium 0.9µg 0.8µg French fries
Vitamin A 0IU 185IU Mashed potato
Vitamin A RAE 0µg 43µg Mashed potato
Vitamin E 1.67mg 0.42mg French fries
Vitamin C 4.7mg 0mg French fries
Vitamin B1 0.17mg 0.015mg French fries
Vitamin B2 0.039mg 0.015mg French fries
Vitamin B3 3.004mg 1.08mg French fries
Vitamin B5 0.58mg French fries
Vitamin B6 0.372mg 0.12mg French fries
Folate 30µg 9µg French fries
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 11.2µg 5.9µg French fries
Trans Fat 0.06g 0.105g French fries
Saturated Fat 2.336g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 5.969g 0.72g French fries
Polyunsaturated fat 5.398g 1.342g French fries
Omega-6 - Eicosadienoic acid 0.007g 0.001g French fries
Omega-6 - Linoleic acid 4.898g 1.146g French fries
Omega-6 - Gamma-linoleic acid 0.029g 0g French fries
Omega-3 - ALA 0.407g 0.174g French fries
Omega-3 - Eicosatrienoic acid 0.001g 0g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Mashed potato
Minerals Daily Need Coverage Score
28%
French fries
15%
Mashed potato

Comparison summary

Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 1.759g)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 96mg)
Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 17)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.