French fries vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between French fries and Russet potato
- French fries are richer than Russet potato in Vitamin E, Vitamin B3, Vitamin B1, Phosphorus, Vitamin K, Fiber, and Monounsaturated Fat.
- Daily need coverage for Saturated Fat from French fries is 12% higher.
- French fries contain 1990 times more Monounsaturated Fat than Russet potato. French fries contain 5.969g of Monounsaturated Fat, while Russet potato contains 0.003g.
- Russet potato contains less Saturated Fat.
Food types used in this article are Fast foods, potato, french fried in vegetable oil and Potatoes, Russet, flesh and skin, baked.
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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 MagnesiumMagnesium | +16.7% |
| Contains more CopperCopper | +15.9% |
| Contains more ZincZinc | +42.9% |
| Contains more PhosphorusPhosphorus | +76.1% |
| Contains more SeleniumSelenium | +80% |
| Contains more IronIron | +32.1% |
| Contains less SodiumSodium | -93.3% |
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 EVitamin E | +2285.7% |
| Contains more Vitamin B1Vitamin B1 | +153.7% |
| Contains more Vitamin B3Vitamin B3 | +122.8% |
| Contains more Vitamin B5Vitamin B5 | +52.6% |
| Contains more Vitamin KVitamin K | +460% |
| Contains more FolateFolate | +15.4% |
| Contains more CholineCholine | +145.3% |
| Contains more Vitamin CVitamin C | +76.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +30.4% |
| Contains more FatsFats | +11230.8% |
| Contains more CarbsCarbs | +93.3% |
| Contains more OtherOther | +37% |
| Contains more WaterWater | +93.1% |
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
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated Fat | +198866.7% |
| Contains more Poly. FatPolyunsaturated fat | +9896.3% |
| Contains less Sat. FatSaturated Fat | -98.6% |
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 Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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 | |
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Opinion |
| Calories | 312kcal | 97kcal |
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| Protein | 3.43g | 2.63g |
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| Fats | 14.73g | 0.13g |
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| Vitamin C | 4.7mg | 8.3mg |
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| Net carbs | 37.64g | 19.14g |
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| Carbs | 41.44g | 21.44g |
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| Magnesium | 35mg | 30mg |
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| Calcium | 18mg | 18mg | |
| Potassium | 579mg | 550mg |
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| Iron | 0.81mg | 1.07mg |
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| Sugar | 0.3g | 1.08g |
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| Fiber | 3.8g | 2.3g |
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| Copper | 0.124mg | 0.107mg |
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| Zinc | 0.5mg | 0.35mg |
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| Starch | 17.45g |
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| Phosphorus | 125mg | 71mg |
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| Sodium | 210mg | 14mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 1.67mg | 0.07mg |
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| Manganese | 0.247mg | 0.228mg |
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| Selenium | 0.9µg | 0.5µg |
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| Vitamin B1 | 0.17mg | 0.067mg |
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| Vitamin B2 | 0.039mg | 0.048mg |
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| Vitamin B3 | 3.004mg | 1.348mg |
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| Vitamin B5 | 0.58mg | 0.38mg |
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| Vitamin B6 | 0.372mg | 0.354mg |
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| Vitamin K | 11.2µg | 2µg |
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| Folate | 30µg | 26µg |
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| Trans Fat | 0.06g | 0g |
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| Choline | 36.8mg | 15mg |
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| Saturated Fat | 2.336g | 0.032g |
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| Monounsaturated Fat | 5.969g | 0.003g |
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| Polyunsaturated fat | 5.398g | 0.054g |
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| Tryptophan | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg |
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| Methionine | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Fructose | 0.32g |
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| Omega-3 - ALA | 0.407g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.029g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 4.898g |
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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%
17%
Minerals Daily Need Coverage Score
28%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 196mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 2.304g)
Which food is lower in Sugar?
French fries is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
French fries is lower in glycemic index (difference - 12)
Which food is richer in minerals?
French fries is relatively richer in minerals
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 ($)