French fries vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between french fries and oatmeal

French fries have more potassium, vitamin E, vitamin K, and fiber, while oatmeal has more iron, vitamin B2, manganese, vitamin A, and vitamin B1.
Oatmeal's daily need coverage for iron is 64% higher.
Oatmeal contains 28 times less vitamin K than french fries. French fries contain 11.2µg of vitamin K, while oatmeal contains 0.4µg.
The amount of saturated fat in oatmeal is lower.

The food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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.

French fries

Oatmeal

Contains more MagnesiumMagnesium	+34.6%
Contains more PotassiumPotassium	+849.2%
Contains more CopperCopper	+87.9%
Contains more PhosphorusPhosphorus	+62.3%

Contains more CalciumCalcium	+344.4%
Contains more IronIron	+635.8%
Contains more ZincZinc	+24%
Contains less SodiumSodium	-76.7%
Contains more ManganeseManganese	+125.9%
Contains more SeleniumSelenium	+455.6%

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.

French fries

Oatmeal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2285.7%
Contains more Vitamin B5Vitamin B5	+83%
Contains more Vitamin B6Vitamin B6	+28.3%
Contains more Vitamin KVitamin K	+2700%
Contains more CholineCholine	+683%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+52.9%
Contains more Vitamin B2Vitamin B2	+451.3%
Contains more FolateFolate	+46.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~3.025mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.81mg	5.96mg	64%
Polyunsaturated fat	5.398g	0.426g	33%
Fats	14.73g	1.36g	21%
Potassium	579mg	61mg	15%
Monounsaturated fat	5.969g	0.391g	14%
Vitamin B2	0.039mg	0.215mg	14%
Manganese	0.247mg	0.558mg	14%
Vitamin A	0µg	130µg	14%
Calories	312kcal	68kcal	12%
Vitamin E	1.67mg	0.07mg	11%
Saturated fat	2.336g	0.226g	10%
Carbs	41.44g	11.67g	10%
Vitamin K	11.2µg	0.4µg	9%
Fiber	3.8g	1.7g	8%
Vitamin B1	0.17mg	0.26mg	8%
Sodium	210mg	49mg	7%
Selenium	0.9µg	5µg	7%
Phosphorus	125mg	77mg	7%
Calcium	18mg	80mg	6%
Copper	0.124mg	0.066mg	6%
Vitamin B6	0.372mg	0.29mg	6%
Choline	36.8mg	4.7mg	6%
Vitamin B5	0.58mg	0.317mg	5%
Vitamin C	4.7mg	0mg	5%
Starch		10.37g	4%
Folate	30µg	44µg	4%
Magnesium	35mg	26mg	2%
Protein	3.43g	2.37g	2%
Zinc	0.5mg	0.62mg	1%
Net carbs	37.64g	9.97g	N/A
Sugar	0.3g	0.46g	N/A
Vitamin B3	3.004mg	3.025mg	0%
Trans fat	0.06g	0.003g	N/A
Tryptophan		0.04mg	0%
Threonine		0.083mg	0%
Isoleucine		0.105mg	0%
Leucine		0.2mg	0%
Lysine		0.135mg	0%
Methionine		0.04mg	0%
Phenylalanine		0.13mg	0%
Valine		0.151mg	0%
Histidine		0.057mg	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