Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. French fries
  5. Compare
  6. French fries vs. Bran raw

French fries vs. Bran raw — In-Depth Nutrition Comparison

Compare

Differences between french fries and bran raw

  • French fries contain less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, zinc, and vitamin B5 than bran raw.
  • Bran raw's daily need coverage for manganese is 234% higher.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of french fries is 70.

The food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Oat bran, raw.

Infographic

French fries vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +571.4%
Contains more CalciumCalcium +222.2%
Contains more IronIron +567.9%
Contains more CopperCopper +225%
Contains more ZincZinc +522%
Contains more PhosphorusPhosphorus +487.2%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +2179.4%
Contains more SeleniumSelenium +4922.2%
~equal in Potassium ~566mg

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +65.3%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B6Vitamin B6 +125.5%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +14.3%
Contains more Vitamin B1Vitamin B1 +588.2%
Contains more Vitamin B2Vitamin B2 +464.1%
Contains more Vitamin B5Vitamin B5 +157.6%
Contains more FolateFolate +73.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Bran raw DV% diff.
Manganese 0.247mg 5.63mg 234%
Phosphorus 125mg 734mg 87%
Vitamin B1 0.17mg 1.17mg 83%
Selenium 0.9µg 45.2µg 81%
Iron 0.81mg 5.41mg 58%
Magnesium 35mg 235mg 48%
Fiber 3.8g 15.4g 46%
Copper 0.124mg 0.403mg 31%
Protein 3.43g 17.3g 28%
Zinc 0.5mg 3.11mg 24%
Vitamin B5 0.58mg 1.494mg 18%
Polyunsaturated fat 5.398g 2.766g 18%
Vitamin B6 0.372mg 0.165mg 16%
Vitamin B2 0.039mg 0.22mg 14%
Vitamin B3 3.004mg 0.934mg 13%
Fats 14.73g 7.03g 12%
Monounsaturated fat 5.969g 2.376g 9%
Sodium 210mg 4mg 9%
Carbs 41.44g 66.22g 8%
Vitamin K 11.2µg 3.2µg 7%
Folate 30µg 52µg 6%
Saturated fat 2.336g 1.328g 5%
Vitamin C 4.7mg 0mg 5%
Calcium 18mg 58mg 4%
Vitamin E 1.67mg 1.01mg 4%
Calories 312kcal 246kcal 3%
Choline 36.8mg 32.2mg 1%
Net carbs 37.64g 50.82g N/A
Potassium 579mg 566mg 0%
Sugar 0.3g 1.45g N/A
Trans fat 0.06g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +109.5%
Contains more WaterWater +488.5%
Contains more ProteinProtein +404.4%
Contains more CarbsCarbs +59.8%
Contains more OtherOther +56.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +151.2%
Contains more Poly. FatPolyunsaturated fat +95.2%
Contains less Sat. FatSaturated fat -43.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.