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  6. French fries vs. Potato salad

French fries vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between french fries and potato salad

  • French fries have more vitamin B6, vitamin B3, phosphorus, fiber, potassium, vitamin B1, and manganese; however, potato salad has more vitamin C.
  • Potato salad's daily need coverage for cholesterol is 23% more.
  • French fries have 3 times more vitamin B3 than potato salad. French fries have 3.004mg of vitamin B3, while potato salad has 0.89mg.
  • French fries are lower in sodium.
  • French fries have a higher glycemic index than potato salad.

The food varieties used in the comparison are Fast foods, potato, french fried in vegetable oil and Potato salad, home-prepared.

Infographic

French fries vs Potato salad infographic
Infographic link

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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +128%
Contains more IronIron +24.6%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +140.4%
Contains less SodiumSodium -60.3%
Contains more ManganeseManganese +144.6%
Contains more SeleniumSelenium +355.6%
~equal in Calcium ~19mg
~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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120.8%
Contains more Vitamin B3Vitamin B3 +237.5%
Contains more Vitamin B6Vitamin B6 +163.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +328.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +112.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.534mg
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +28%
Contains more FatsFats +79.6%
Contains more CarbsCarbs +271%
Contains more WaterWater +97.1%
~equal in Other ~1.95g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +140.7%
Contains more Poly. FatPolyunsaturated fat +44.4%
Contains less Sat. FatSaturated fat -38.8%

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

All nutrients comparison - raw data values

Nutrient French fries Potato salad DV% diff.
Cholesterol 0mg 68mg 23%
Vitamin B6 0.372mg 0.141mg 18%
Sodium 210mg 529mg 14%
Vitamin B3 3.004mg 0.89mg 13%
Polyunsaturated fat 5.398g 3.737g 11%
Vitamin E 1.67mg 11%
Phosphorus 125mg 52mg 10%
Fats 14.73g 8.2g 10%
Carbs 41.44g 11.17g 10%
Potassium 579mg 254mg 10%
Fiber 3.8g 1.3g 10%
Monounsaturated fat 5.969g 2.48g 9%
Vitamin K 11.2µg 9%
Vitamin B1 0.17mg 0.077mg 8%
Calories 312kcal 143kcal 8%
Choline 36.8mg 7%
Vitamin C 4.7mg 10mg 6%
Manganese 0.247mg 0.101mg 6%
Selenium 0.9µg 4.1µg 6%
Folate 30µg 7µg 6%
Magnesium 35mg 15mg 5%
Vitamin A 0µg 32µg 4%
Saturated fat 2.336g 1.429g 4%
Zinc 0.5mg 0.31mg 2%
Iron 0.81mg 0.65mg 2%
Vitamin B2 0.039mg 0.06mg 2%
Protein 3.43g 2.68g 2%
Vitamin B5 0.58mg 0.534mg 1%
Copper 0.124mg 0.118mg 1%
Net carbs 37.64g 9.87g N/A
Calcium 18mg 19mg 0%
Sugar 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 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 Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
28%
French fries
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.907g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 25)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 319mg)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.