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French fries vs. Shiitake — In-Depth Nutrition Comparison

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What are the main differences between french fries and shiitake?

  • French fries are richer in vitamin B1, potassium, vitamin B6, and fiber, while shiitake is higher in vitamin B5, vitamin B2, selenium, and vitamin B3.
  • Shiitake's daily need coverage for vitamin B5 is 18% higher.
  • Shiitake has 23 times less sodium than french fries. French fries have 210mg of sodium, while shiitake has 9mg.
  • French fries have a higher glycemic index (70) than shiitake (32).

We used Fast foods, potato, french fried in vegetable oil and Mushrooms, shiitake, raw types in this comparison.

Infographic

French fries vs Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +90.5%
Contains more IronIron +97.6%
Contains more PhosphorusPhosphorus +11.6%
Contains more CopperCopper +14.5%
Contains more ZincZinc +106%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +533.3%
~equal in Manganese ~0.23mg

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% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1033.3%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130.8%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +456.4%
Contains more Vitamin B3Vitamin B3 +29.1%
Contains more Vitamin B5Vitamin B5 +158.6%
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +53.1%
Contains more FatsFats +2906.1%
Contains more CarbsCarbs +510.3%
Contains more OtherOther +150%
Contains more WaterWater +132.8%

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

All nutrients comparison - raw data values

Nutrient French fries Shiitake DV% diff.
Polyunsaturated fat 5.398g 36%
Fats 14.73g 0.49g 22%
Vitamin B5 0.58mg 1.5mg 18%
Monounsaturated fat 5.969g 15%
Calories 312kcal 34kcal 14%
Vitamin B2 0.039mg 0.217mg 14%
Vitamin B1 0.17mg 0.015mg 13%
Carbs 41.44g 6.79g 12%
Saturated fat 2.336g 11%
Vitamin E 1.67mg 11%
Sodium 210mg 9mg 9%
Vitamin K 11.2µg 9%
Selenium 0.9µg 5.7µg 9%
Potassium 579mg 304mg 8%
Choline 36.8mg 7%
Vitamin B6 0.372mg 0.293mg 6%
Vitamin B3 3.004mg 3.877mg 5%
Vitamin C 4.7mg 5%
Iron 0.81mg 0.41mg 5%
Zinc 0.5mg 1.03mg 5%
Fiber 3.8g 2.5g 5%
Magnesium 35mg 20mg 4%
Folate 30µg 13µg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 18IU 2%
Phosphorus 125mg 112mg 2%
Calcium 18mg 2mg 2%
Protein 3.43g 2.24g 2%
Copper 0.124mg 0.142mg 2%
Manganese 0.247mg 0.23mg 1%
Net carbs 37.64g 4.29g N/A
Sugar 0.3g 2.38g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.011mg 0%
Threonine 0.134mg 0%
Isoleucine 0.111mg 0%
Leucine 0.189mg 0%
Lysine 0.134mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.111mg 0%
Valine 0.145mg 0%
Histidine 0.056mg 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 Shiitake
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
23%
Shiitake
Minerals Daily Need Coverage Score
28%
French fries
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Shiitake
Shiitake is lower in Saturated fat (difference - 2.336g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 2.08g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1.3)
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

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.