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French fries vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are french fries and mustard Greens Raw different?

  • French fries are richer in vitamin B6, vitamin B3, and phosphorus, while mustard Greens Raw are higher in vitamin K, vitamin C, vitamin A, iron, and calcium.
  • Mustard Greens Raw cover your daily need for vitamin K, 205% more than french fries.
  • French fries contain 234 times more saturated fat than mustard Greens Raw. French fries contain 2.336g of saturated fat, while mustard Greens Raw contain 0.01g.
  • French fries have a higher glycemic index (70) than mustard Greens Raw (32).

Fast foods, potato, french fried in vegetable oil and Mustard greens, raw types were used in this article.

Infographic

French fries vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PotassiumPotassium +50.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +115.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +538.9%
Contains more IronIron +102.5%
Contains more CopperCopper +33.1%
Contains less SodiumSodium -90.5%
~equal in Magnesium ~32mg
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B3Vitamin B3 +275.5%
Contains more Vitamin B5Vitamin B5 +176.2%
Contains more Vitamin B6Vitamin B6 +106.7%
Contains more FolateFolate +150%
Contains more CholineCholine +7260%
Contains more Vitamin CVitamin C +1389.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20.4%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin KVitamin K +2199.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Mustard Greens Raw DV% diff.
Vitamin K 11.2µg 257.5µg 205%
Vitamin C 4.7mg 70mg 73%
Polyunsaturated fat 5.398g 0.038g 36%
Fats 14.73g 0.42g 22%
Vitamin A 0µg 151µg 17%
Monounsaturated fat 5.969g 0.092g 15%
Vitamin B6 0.372mg 0.18mg 15%
Calories 312kcal 27kcal 14%
Vitamin B3 3.004mg 0.8mg 14%
Carbs 41.44g 4.67g 12%
Saturated fat 2.336g 0.01g 11%
Manganese 0.247mg 11%
Iron 0.81mg 1.64mg 10%
Phosphorus 125mg 58mg 10%
Calcium 18mg 115mg 10%
Sodium 210mg 20mg 8%
Vitamin B1 0.17mg 0.08mg 8%
Vitamin B5 0.58mg 0.21mg 7%
Choline 36.8mg 0.5mg 7%
Potassium 579mg 384mg 6%
Folate 30µg 12µg 5%
Copper 0.124mg 0.165mg 5%
Vitamin B2 0.039mg 0.11mg 5%
Zinc 0.5mg 0.25mg 2%
Vitamin E 1.67mg 2.01mg 2%
Fiber 3.8g 3.2g 2%
Protein 3.43g 2.86g 1%
Magnesium 35mg 32mg 1%
Net carbs 37.64g 1.47g N/A
Sugar 0.3g 1.32g N/A
Selenium 0.9µg 0.9µg 0%
Trans fat 0.06g 0g N/A
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +19.9%
Contains more FatsFats +3407.1%
Contains more CarbsCarbs +787.4%
Contains more OtherOther +37%
Contains more WaterWater +135.3%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +6388%
Contains more Poly. FatPolyunsaturated fat +14105.3%
Contains less Sat. FatSaturated fat -99.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.