French fries vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between french fries and quinoa
- French fries are higher in vitamin B6, vitamin B3, potassium, vitamin K, and vitamin E, yet quinoa is higher in manganese, iron, and copper.
- French fries cover your daily vitamin B6 needs 19% more than quinoa.
- The amount of sodium in quinoa is lower.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Quinoa, cooked.
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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.
| Contains more PotassiumPotassium | +236.6% |
| Contains more MagnesiumMagnesium | +82.9% |
| Contains more IronIron | +84% |
| Contains more CopperCopper | +54.8% |
| Contains more ZincZinc | +118% |
| Contains more PhosphorusPhosphorus | +21.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +155.5% |
| Contains more SeleniumSelenium | +211.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +165.1% |
| Contains more Vitamin B1Vitamin B1 | +58.9% |
| Contains more Vitamin B3Vitamin B3 | +629.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +202.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +60% |
| Contains more Vitamin B2Vitamin B2 | +182.1% |
| Contains more FolateFolate | +40% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more FatsFats | +667.2% |
| Contains more CarbsCarbs | +94.6% |
| Contains more OtherOther | +140.3% |
| Contains more ProteinProtein | +28.3% |
| Contains more WaterWater | +85.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +1030.5% |
| Contains more Poly. FatPolyunsaturated fat | +400.7% |
| Contains less Sat. FatSaturated fat | -90.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 5.398g | 1.078g | 29% |
| Fats | 14.73g | 1.92g | 20% |
| Vitamin B6 | 0.372mg | 0.123mg | 19% |
| Manganese | 0.247mg | 0.631mg | 17% |
| Vitamin B3 | 3.004mg | 0.412mg | 16% |
| Monounsaturated fat | 5.969g | 0.528g | 14% |
| Vitamin B5 | 0.58mg | 12% | |
| Potassium | 579mg | 172mg | 12% |
| Saturated fat | 2.336g | 0.231g | 10% |
| Calories | 312kcal | 120kcal | 10% |
| Sodium | 210mg | 7mg | 9% |
| Vitamin K | 11.2µg | 0µg | 9% |
| Iron | 0.81mg | 1.49mg | 9% |
| Copper | 0.124mg | 0.192mg | 8% |
| Carbs | 41.44g | 21.3g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin E | 1.67mg | 0.63mg | 7% |
| Magnesium | 35mg | 64mg | 7% |
| Vitamin B2 | 0.039mg | 0.11mg | 5% |
| Vitamin C | 4.7mg | 0mg | 5% |
| Vitamin B1 | 0.17mg | 0.107mg | 5% |
| Zinc | 0.5mg | 1.09mg | 5% |
| Phosphorus | 125mg | 152mg | 4% |
| Fiber | 3.8g | 2.8g | 4% |
| Selenium | 0.9µg | 2.8µg | 3% |
| Folate | 30µg | 42µg | 3% |
| Choline | 36.8mg | 23mg | 3% |
| Protein | 3.43g | 4.4g | 2% |
| Net carbs | 37.64g | 18.5g | N/A |
| Calcium | 18mg | 17mg | 0% |
| Sugar | 0.3g | 0.87g | N/A |
| Trans fat | 0.06g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
28%
38%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 203mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.105g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
French fries is lower in Sugar (difference - 0.57g)
Which food is richer in vitamins?
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)