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French fries vs. Omelette — In-Depth Nutrition Comparison

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How are french fries and omelette different?

  • French fries are richer in vitamin B3, vitamin B6, fiber, and potassium, while omelette is higher in selenium, choline, vitamin B12, vitamin B2, and vitamin B5.
  • Omelette covers your daily need for cholesterol, 104% more than french fries.
  • French fries have a higher glycemic index (70) than omelette (0).

Fast foods, potato, french fried in vegetable oil and Egg, whole, cooked, omelet types were used in this article.

Infographic

French fries vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +394.9%
Contains more CopperCopper +96.8%
Contains more ManganeseManganese +929.2%
Contains more CalciumCalcium +166.7%
Contains more IronIron +82.7%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +33.6%
Contains less SodiumSodium -26.2%
Contains more SeleniumSelenium +2766.7%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +4593.8%
Contains more Vitamin B6Vitamin B6 +160.1%
Contains more Vitamin KVitamin K +148.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +889.7%
Contains more Vitamin B5Vitamin B5 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +30%
Contains more CholineCholine +572.8%

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more FatsFats +26.3%
Contains more CarbsCarbs +6375%
Contains more OtherOther +85%
Contains more ProteinProtein +208.2%
Contains more WaterWater +97.5%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +99%

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

All nutrients comparison - raw data values

Nutrient French fries Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 0.9µg 25.8µg 45%
Choline 36.8mg 247.6mg 38%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.039mg 0.386mg 27%
Vitamin A 0µg 172µg 19%
Vitamin B3 3.004mg 0.064mg 18%
Polyunsaturated fat 5.398g 2.712g 18%
Vitamin B6 0.372mg 0.143mg 18%
Fiber 3.8g 0g 15%
Vitamin B5 0.58mg 1.289mg 14%
Protein 3.43g 10.57g 14%
Potassium 579mg 117mg 14%
Carbs 41.44g 0.64g 14%
Vitamin B1 0.17mg 0.034mg 11%
Manganese 0.247mg 0.024mg 10%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Calories 312kcal 154kcal 8%
Iron 0.81mg 1.48mg 8%
Copper 0.124mg 0.063mg 7%
Vitamin K 11.2µg 4.5µg 6%
Phosphorus 125mg 167mg 6%
Magnesium 35mg 11mg 6%
Fats 14.73g 11.66g 5%
Zinc 0.5mg 1.09mg 5%
Vitamin C 4.7mg 0mg 5%
Saturated fat 2.336g 3.319g 4%
Monounsaturated fat 5.969g 4.843g 3%
Vitamin E 1.67mg 1.29mg 3%
Calcium 18mg 48mg 3%
Folate 30µg 39µg 2%
Sodium 210mg 155mg 2%
Net carbs 37.64g 0.64g N/A
Sugar 0.3g 0.31g N/A
Trans fat 0.06g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0g 0.006g 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 0.015g 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 Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
28%
French fries
37%
Omelette

Comparison summary

Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 0.983g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.