French fries vs. Orange — In-Depth Nutrition Comparison

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How are french fries and oranges different?

French fries are richer in vitamin B6, vitamin B3, phosphorus, potassium, vitamin E, manganese, and vitamin K, while oranges are higher in vitamin C.
Oranges cover your daily need for vitamin C, 54% more than french fries.
Oranges are lower in sodium.
French fries have a higher glycemic index (70) than oranges (45).

Fast foods, potato, french fried in vegetable oil and Oranges, raw, all commercial varieties types were used in this article.

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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

Orange

Contains more MagnesiumMagnesium	+250%
Contains more PotassiumPotassium	+219.9%
Contains more IronIron	+710%
Contains more CopperCopper	+175.6%
Contains more ZincZinc	+614.3%
Contains more PhosphorusPhosphorus	+792.9%
Contains more ManganeseManganese	+888%
Contains more SeleniumSelenium	+80%

Contains more CalciumCalcium	+122.2%
Contains less SodiumSodium	-100%

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

Orange

Contains more Vitamin EVitamin E	+827.8%
Contains more Vitamin B1Vitamin B1	+95.4%
Contains more Vitamin B3Vitamin B3	+965.2%
Contains more Vitamin B5Vitamin B5	+132%
Contains more Vitamin B6Vitamin B6	+520%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+338.1%

Contains more Vitamin CVitamin C	+1031.9%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.04mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	4.7mg	53.2mg	54%
Polyunsaturated fat	5.398g	0.025g	36%
Vitamin B6	0.372mg	0.06mg	24%
Fats	14.73g	0.12g	22%
Vitamin B3	3.004mg	0.282mg	17%
Phosphorus	125mg	14mg	16%
Monounsaturated fat	5.969g	0.023g	15%
Calories	312kcal	47kcal	13%
Potassium	579mg	181mg	12%
Saturated fat	2.336g	0.015g	11%
Vitamin E	1.67mg	0.18mg	10%
Manganese	0.247mg	0.025mg	10%
Carbs	41.44g	11.75g	10%
Vitamin K	11.2µg	0µg	9%
Copper	0.124mg	0.045mg	9%
Sodium	210mg	0mg	9%
Iron	0.81mg	0.1mg	9%
Vitamin B1	0.17mg	0.087mg	7%
Vitamin B5	0.58mg	0.25mg	7%
Fiber	3.8g	2.4g	6%
Magnesium	35mg	10mg	6%
Protein	3.43g	0.94g	5%
Choline	36.8mg	8.4mg	5%
Zinc	0.5mg	0.07mg	4%
Calcium	18mg	40mg	2%
Selenium	0.9µg	0.5µg	1%
Vitamin A	0µg	11µg	1%
Net carbs	37.64g	9.35g	N/A
Sugar	0.3g	9.35g	N/A
Vitamin B2	0.039mg	0.04mg	0%
Folate	30µg	30µg	0%
Trans fat	0.06g	0g	N/A
Tryptophan		0.009mg	0%
Threonine		0.015mg	0%
Isoleucine		0.025mg	0%
Leucine		0.023mg	0%
Lysine		0.047mg	0%
Methionine		0.02mg	0%
Phenylalanine		0.031mg	0%
Valine		0.04mg	0%
Histidine		0.018mg	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