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  6. French fries vs. Potato

French fries vs. Potato — In-Depth Nutrition Comparison

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Significant differences between french fries and potatoes

  • French fries have more vitamin B3, vitamin E, phosphorus, vitamin K, vitamin B1, fiber, and vitamin B5; however, potatoes are richer in vitamin C.
  • Potatoes cover your daily vitamin C needs 17% more than french fries.
  • Potatoes have 167 times less vitamin E than french fries. French fries have 1.67mg of vitamin E, while potatoes have 0.01mg.
  • Potatoes contain less saturated fat.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of french fries is 70.

Specific food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Potatoes, flesh, and skin, raw.

Infographic

French fries vs Potato 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%
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +36.2%
Contains more CopperCopper +12.7%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +119.3%
Contains more ManganeseManganese +23.5%
Contains more SeleniumSelenium +125%
Contains less SodiumSodium -97.1%
~equal in Iron ~0.81mg

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%
Potato
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +16600%
Contains more Vitamin B1Vitamin B1 +109.9%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +183.1%
Contains more Vitamin B5Vitamin B5 +96.6%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more Vitamin KVitamin K +460%
Contains more FolateFolate +100%
Contains more CholineCholine +204.1%
Contains more Vitamin CVitamin C +319.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Potato DV% diff.
Polyunsaturated fat 5.398g 0.042g 36%
Fats 14.73g 0.09g 23%
Vitamin C 4.7mg 19.7mg 17%
Monounsaturated fat 5.969g 0.002g 15%
Calories 312kcal 77kcal 12%
Vitamin B3 3.004mg 1.061mg 12%
Saturated fat 2.336g 0.025g 11%
Vitamin E 1.67mg 0.01mg 11%
Phosphorus 125mg 57mg 10%
Sodium 210mg 6mg 9%
Carbs 41.44g 17.49g 8%
Vitamin K 11.2µg 2µg 8%
Fiber 3.8g 2.1g 7%
Vitamin B1 0.17mg 0.081mg 7%
Vitamin B6 0.372mg 0.298mg 6%
Vitamin B5 0.58mg 0.295mg 6%
Starch 15.29g 6%
Potassium 579mg 425mg 5%
Choline 36.8mg 12.1mg 4%
Folate 30µg 15µg 4%
Protein 3.43g 2.05g 3%
Magnesium 35mg 23mg 3%
Manganese 0.247mg 0.2mg 2%
Copper 0.124mg 0.11mg 2%
Zinc 0.5mg 0.3mg 2%
Selenium 0.9µg 0.4µg 1%
Vitamin B2 0.039mg 0.032mg 1%
Calcium 18mg 12mg 1%
Net carbs 37.64g 15.39g N/A
Iron 0.81mg 0.81mg 0%
Sugar 0.3g 0.82g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 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

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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +67.3%
Contains more FatsFats +16266.7%
Contains more CarbsCarbs +136.9%
Contains more OtherOther +65.2%
Contains more WaterWater +105.6%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +298350%
Contains more Poly. FatPolyunsaturated fat +12752.4%
Contains less Sat. FatSaturated fat -98.9%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.