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  6. French fries vs. Mixed nuts

French fries vs. Mixed nuts — In-Depth Nutrition Comparison

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A recap on differences between french fries and mixed nuts

  • Mixed nuts are higher than french fries in copper, manganese, selenium, phosphorus, magnesium, vitamin E, vitamin B3, zinc, and iron.
  • Mixed nuts cover your daily copper needs 87% more than french fries.
  • The amount of saturated fat in french fries is lower.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

French fries vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +554.3%
Contains more CalciumCalcium +550%
Contains more IronIron +222.2%
Contains more CopperCopper +631.5%
Contains more ZincZinc +572%
Contains more PhosphorusPhosphorus +264.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +725.9%
Contains more SeleniumSelenium +3666.7%
~equal in Potassium ~632mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin KVitamin K +96.5%
Contains more Vitamin EVitamin E +368.3%
Contains more Vitamin B1Vitamin B1 +11.2%
Contains more Vitamin B2Vitamin B2 +402.6%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B5Vitamin B5 +96.6%
Contains more FolateFolate +176.7%
Contains more CholineCholine +41.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.352mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Mixed nuts DV% diff.
Copper 0.124mg 0.907mg 87%
Manganese 0.247mg 2.04mg 78%
Polyunsaturated fat 5.398g 14.612g 61%
Fats 14.73g 53.95g 60%
Selenium 0.9µg 33.9µg 60%
Monounsaturated fat 5.969g 28.488g 56%
Phosphorus 125mg 456mg 47%
Magnesium 35mg 229mg 46%
Vitamin E 1.67mg 7.82mg 41%
Protein 3.43g 20.04g 33%
Saturated fat 2.336g 8.711g 29%
Vitamin B3 3.004mg 7.709mg 29%
Zinc 0.5mg 3.36mg 26%
Iron 0.81mg 2.61mg 23%
Calories 312kcal 607kcal 15%
Folate 30µg 83µg 13%
Fiber 3.8g 7g 13%
Vitamin B2 0.039mg 0.196mg 12%
Vitamin B5 0.58mg 1.14mg 11%
Calcium 18mg 117mg 10%
Sodium 210mg 5mg 9%
Carbs 41.44g 21.05g 7%
Vitamin K 11.2µg 5.7µg 5%
Vitamin C 4.7mg 0.5mg 5%
Choline 36.8mg 52mg 3%
Vitamin B1 0.17mg 0.189mg 2%
Starch 4.2g 2%
Potassium 579mg 632mg 2%
Vitamin B6 0.372mg 0.352mg 2%
Net carbs 37.64g 14.05g N/A
Sugar 0.3g 4.15g N/A
Trans fat 0.06g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.407g 0.082g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.029g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.013g N/A
Omega-6 - Linoleic acid 4.898g 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +96.9%
Contains more WaterWater +1753.4%
Contains more ProteinProtein +484.3%
Contains more FatsFats +266.3%
Contains more OtherOther +55.7%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -73.2%
Contains more Mono. FatMonounsaturated fat +377.3%
Contains more Poly. FatPolyunsaturated fat +170.7%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.