French fries vs. Pastry — In-Depth Nutrition Comparison

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A recap on the 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.

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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

Pastry

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.

French fries

Pastry

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

All nutrients comparison - raw data values

Nutrient			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