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  6. French fries vs. Onion

French fries vs. Onion — In-Depth Nutrition Comparison

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Significant differences between french fries and onions

  • The amount of vitamin B6, vitamin B3, phosphorus, potassium, vitamin E, vitamin B1, copper, vitamin B5, and vitamin K in french fries is higher than in onions.
  • French fries cover your daily vitamin B6 needs 19% more than onions.
  • Onions have 84 times less vitamin E than french fries. French fries have 1.67mg of vitamin E, while onions have 0.02mg.
  • Onions contain less saturated fat.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of onions is 15.

Specific food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Onions, raw.

Infographic

French fries vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +296.6%
Contains more IronIron +285.7%
Contains more CopperCopper +217.9%
Contains more ZincZinc +194.1%
Contains more PhosphorusPhosphorus +331%
Contains more ManganeseManganese +91.5%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +27.8%
Contains less SodiumSodium -98.1%

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%
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +8250%
Contains more Vitamin B1Vitamin B1 +269.6%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +2489.7%
Contains more Vitamin B5Vitamin B5 +371.5%
Contains more Vitamin B6Vitamin B6 +210%
Contains more Vitamin KVitamin K +2700%
Contains more FolateFolate +57.9%
Contains more CholineCholine +503.3%
Contains more Vitamin CVitamin C +57.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +211.8%
Contains more FatsFats +14630%
Contains more CarbsCarbs +343.7%
Contains more OtherOther +428.6%
Contains more WaterWater +131.2%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +45815.4%
Contains more Poly. FatPolyunsaturated fat +31652.9%
Contains less Sat. FatSaturated fat -98.2%

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 Onion
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient French fries Onion DV% diff.
Polyunsaturated fat 5.398g 0.017g 36%
Fats 14.73g 0.1g 23%
Vitamin B6 0.372mg 0.12mg 19%
Vitamin B3 3.004mg 0.116mg 18%
Monounsaturated fat 5.969g 0.013g 15%
Phosphorus 125mg 29mg 14%
Calories 312kcal 40kcal 14%
Potassium 579mg 146mg 13%
Vitamin E 1.67mg 0.02mg 11%
Carbs 41.44g 9.34g 11%
Vitamin B1 0.17mg 0.046mg 10%
Saturated fat 2.336g 0.042g 10%
Copper 0.124mg 0.039mg 9%
Sodium 210mg 4mg 9%
Vitamin K 11.2µg 0.4µg 9%
Vitamin B5 0.58mg 0.123mg 9%
Iron 0.81mg 0.21mg 8%
Fiber 3.8g 1.7g 8%
Choline 36.8mg 6.1mg 6%
Magnesium 35mg 10mg 6%
Protein 3.43g 1.1g 5%
Manganese 0.247mg 0.129mg 5%
Folate 30µg 19µg 3%
Vitamin C 4.7mg 7.4mg 3%
Zinc 0.5mg 0.17mg 3%
Fructose 1.29g 2%
Vitamin B2 0.039mg 0.027mg 1%
Selenium 0.9µg 0.5µg 1%
Calcium 18mg 23mg 1%
Net carbs 37.64g 7.64g N/A
Sugar 0.3g 4.24g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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 0g 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
28%
French fries
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 206mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 2.294g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 55)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 3.94g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.2)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.