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  6. French fries vs. Pomegranate

French fries vs. Pomegranate — In-Depth Nutrition Comparison

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The main differences between french fries and pomegranate

  • French fries are richer in vitamin B6, vitamin B3, phosphorus, potassium, vitamin B1, vitamin E, and iron, yet pomegranate is richer in vitamin C.
  • Daily need coverage for vitamin B6 for french fries is 23% higher.
  • French fries contain 70 times more sodium than pomegranate. French fries contain 210mg of sodium, while pomegranate contains 3mg.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Pomegranates, raw.

Infographic

French fries vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +191.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +170%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +247.2%
Contains more ManganeseManganese +107.6%
Contains more SeleniumSelenium +80%
Contains more CopperCopper +27.4%
Contains less SodiumSodium -98.6%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin EVitamin E +178.3%
Contains more Vitamin B1Vitamin B1 +153.7%
Contains more Vitamin B3Vitamin B3 +925.3%
Contains more Vitamin B5Vitamin B5 +53.8%
Contains more Vitamin B6Vitamin B6 +396%
Contains more CholineCholine +384.2%
Contains more Vitamin CVitamin C +117%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin KVitamin K +46.4%
Contains more FolateFolate +26.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Pomegranate DV% diff.
Polyunsaturated fat 5.398g 0.079g 35%
Vitamin B6 0.372mg 0.075mg 23%
Fats 14.73g 1.17g 21%
Vitamin B3 3.004mg 0.293mg 17%
Monounsaturated fat 5.969g 0.093g 15%
Phosphorus 125mg 36mg 13%
Calories 312kcal 83kcal 11%
Potassium 579mg 236mg 10%
Saturated fat 2.336g 0.12g 10%
Vitamin B1 0.17mg 0.067mg 9%
Sodium 210mg 3mg 9%
Carbs 41.44g 18.7g 8%
Vitamin E 1.67mg 0.6mg 7%
Vitamin C 4.7mg 10.2mg 6%
Iron 0.81mg 0.3mg 6%
Manganese 0.247mg 0.119mg 6%
Choline 36.8mg 7.6mg 5%
Magnesium 35mg 12mg 5%
Protein 3.43g 1.67g 4%
Copper 0.124mg 0.158mg 4%
Vitamin K 11.2µg 16.4µg 4%
Vitamin B5 0.58mg 0.377mg 4%
Folate 30µg 38µg 2%
Selenium 0.9µg 0.5µg 1%
Vitamin B2 0.039mg 0.053mg 1%
Zinc 0.5mg 0.35mg 1%
Fiber 3.8g 4g 1%
Calcium 18mg 10mg 1%
Net carbs 37.64g 14.7g N/A
Sugar 0.3g 13.67g N/A
Trans fat 0.06g 0g N/A
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

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +105.4%
Contains more FatsFats +1159%
Contains more CarbsCarbs +121.6%
Contains more OtherOther +249.1%
Contains more WaterWater +102.2%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +6318.3%
Contains more Poly. FatPolyunsaturated fat +6732.9%
Contains less Sat. FatSaturated fat -94.9%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.