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French fries vs. Pastry — In-Depth Nutrition Comparison

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A recap on differences between french fries and pastry

  • French fries are higher in vitamin B6, potassium, and vitamin B5, yet pastry is higher in selenium, iron, vitamin B1, vitamin B2, folate, and manganese.
  • Pastry covers your daily selenium needs 42% more than french fries.
  • The amount of saturated fat in french fries is lower.
  • The glycemic index of pastry is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Puff pastry, frozen, ready-to-bake.

Infographic

French fries vs Pastry 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%
Pastry
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +118.8%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +849.2%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -15.7%
Contains more IronIron +216%
Contains more ManganeseManganese +97.6%
Contains more SeleniumSelenium +2588.9%
~equal in Copper ~0.114mg
~equal in Zinc ~0.53mg

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%
Pastry
5
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +209.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1671.4%
Contains more CholineCholine +475%
Contains more Vitamin B1Vitamin B1 +134.1%
Contains more Vitamin B2Vitamin B2 +625.6%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +160%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +353.5%
Contains more OtherOther +85%
Contains more ProteinProtein +112.8%
Contains more FatsFats +158.7%
~equal in Carbs ~45.1g

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
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Mono. FatMonounsaturated fat +261.8%
~equal in Polyunsaturated fat ~4.894g

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

All nutrients comparison - raw data values

Nutrient French fries Pastry DV% diff.
Selenium 0.9µg 24.2µg 42%
Monounsaturated fat 5.969g 21.597g 39%
Fats 14.73g 38.1g 36%
Saturated fat 2.336g 9.643g 33%
Vitamin B6 0.372mg 0.021mg 27%
Iron 0.81mg 2.56mg 22%
Vitamin B2 0.039mg 0.283mg 19%
Vitamin B1 0.17mg 0.398mg 19%
Potassium 579mg 61mg 15%
Calories 312kcal 551kcal 12%
Folate 30µg 78µg 12%
Vitamin B5 0.58mg 0mg 12%
Manganese 0.247mg 0.488mg 10%
Phosphorus 125mg 60mg 9%
Fiber 3.8g 1.5g 9%
Vitamin E 1.67mg 0.54mg 8%
Protein 3.43g 7.3g 8%
Vitamin B3 3.004mg 4.168mg 7%
Choline 36.8mg 6.4mg 6%
Magnesium 35mg 16mg 5%
Vitamin C 4.7mg 0mg 5%
Vitamin K 11.2µg 16.1µg 4%
Polyunsaturated fat 5.398g 4.894g 3%
Sodium 210mg 249mg 2%
Copper 0.124mg 0.114mg 1%
Calcium 18mg 10mg 1%
Carbs 41.44g 45.1g 1%
Net carbs 37.64g 43.6g N/A
Sugar 0.3g 0.74g N/A
Zinc 0.5mg 0.53mg 0%
Trans fat 0.06g N/A
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
28%
French fries
42%
Pastry

Comparison summary

Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 7.307g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.