French fries vs. Potato — In-Depth Nutrition Comparison

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Important differences between french fries and potatoes

French fries have more vitamin E, vitamin B3, vitamin B1, phosphorus, vitamin K, and fiber; however, potatoes have more vitamin C.
French fries' daily need coverage for saturated fat is 12% more.
French fries have 42 times more vitamin E than potatoes. French fries have 1.67mg of vitamin E, while potatoes have 0.04mg.
Potatoes are lower in saturated fat.
Potatoes have a higher glycemic index than french fries.

The food varieties used in the comparison are Fast foods, potato, french fried in vegetable oil and Potatoes, baked, flesh, and skin, without salt.

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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

Potato

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+20%
Contains more ZincZinc	+38.9%
Contains more PhosphorusPhosphorus	+78.6%
Contains more ManganeseManganese	+12.8%
Contains more SeleniumSelenium	+125%

Contains more IronIron	+33.3%
Contains less SodiumSodium	-95.2%

~equal in Potassium ~535mg

~equal in Copper ~0.118mg

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

Potato

Contains more Vitamin EVitamin E	+4075%
Contains more Vitamin B1Vitamin B1	+165.6%
Contains more Vitamin B3Vitamin B3	+113%
Contains more Vitamin B5Vitamin B5	+54.3%
Contains more Vitamin B6Vitamin B6	+19.6%
Contains more Vitamin KVitamin K	+460%
Contains more CholineCholine	+148.6%

Contains more Vitamin CVitamin C	+104.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+23.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	5.398g	0.057g	36%
Fats	14.73g	0.13g	22%
Monounsaturated fat	5.969g	0.003g	15%
Calories	312kcal	93kcal	11%
Vitamin E	1.67mg	0.04mg	11%
Vitamin B3	3.004mg	1.41mg	10%
Saturated fat	2.336g	0.034g	10%
Vitamin B1	0.17mg	0.064mg	9%
Sodium	210mg	10mg	9%
Phosphorus	125mg	70mg	8%
Vitamin K	11.2µg	2µg	8%
Carbs	41.44g	21.15g	7%
Starch		17.27g	7%
Fiber	3.8g	2.2g	6%
Vitamin B6	0.372mg	0.311mg	5%
Vitamin C	4.7mg	9.6mg	5%
Choline	36.8mg	14.8mg	4%
Vitamin B5	0.58mg	0.376mg	4%
Iron	0.81mg	1.08mg	3%
Protein	3.43g	2.5g	2%
Magnesium	35mg	28mg	2%
Manganese	0.247mg	0.219mg	1%
Selenium	0.9µg	0.4µg	1%
Zinc	0.5mg	0.36mg	1%
Vitamin B2	0.039mg	0.048mg	1%
Copper	0.124mg	0.118mg	1%
Folate	30µg	28µg	1%
Potassium	579mg	535mg	1%
Net carbs	37.64g	18.95g	N/A
Calcium	18mg	15mg	0%
Sugar	0.3g	1.18g	N/A
Vitamin A	0µg	1µg	0%
Trans fat	0.06g	0g	N/A
Tryptophan		0.025mg	0%
Threonine		0.081mg	0%
Isoleucine		0.08mg	0%
Leucine		0.119mg	0%
Lysine		0.13mg	0%
Methionine		0.038mg	0%
Phenylalanine		0.099mg	0%
Valine		0.125mg	0%
Histidine		0.042mg	0%
Fructose		0.34g	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