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French fries vs. Rye — In-Depth Nutrition Comparison

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Significant differences between french fries and rye

  • The amount of manganese, fiber, phosphorus, copper, selenium, iron, zinc, magnesium, vitamin B5, and vitamin B2 in rye is higher than in french fries.
  • Rye covers your daily manganese needs 101% more than french fries.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of rye is 34.

Specific food types used in this comparison are Fast foods, potato, french fried in vegetable oil and Rye grain.

Infographic

French fries vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more PotassiumPotassium +13.5%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +33.3%
Contains more IronIron +224.7%
Contains more CopperCopper +196%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +165.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +943.3%
Contains more SeleniumSelenium +1444.4%

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%
Rye
Rye
6
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +96.5%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin KVitamin K +89.8%
Contains more CholineCholine +21.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +85.9%
Contains more Vitamin B2Vitamin B2 +543.6%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more Vitamin B5Vitamin B5 +151%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~0µg
~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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +803.7%
Contains more WaterWater +263.7%
Contains more OtherOther +17.8%
Contains more ProteinProtein +201.5%
Contains more CarbsCarbs +83.1%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2769.7%
Contains more Poly. FatPolyunsaturated fat +603.8%
Contains less Sat. FatSaturated fat -91.6%

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

All nutrients comparison - raw data values

Nutrient French fries Rye DV% diff.
Manganese 0.247mg 2.577mg 101%
Fiber 3.8g 15.1g 45%
Polyunsaturated fat 5.398g 0.767g 31%
Phosphorus 125mg 332mg 30%
Copper 0.124mg 0.367mg 27%
Selenium 0.9µg 13.9µg 24%
Iron 0.81mg 2.63mg 23%
Zinc 0.5mg 2.65mg 20%
Fats 14.73g 1.63g 20%
Vitamin B5 0.58mg 1.456mg 18%
Magnesium 35mg 110mg 18%
Vitamin B2 0.039mg 0.251mg 16%
Monounsaturated fat 5.969g 0.208g 14%
Protein 3.43g 10.34g 14%
Vitamin B1 0.17mg 0.316mg 12%
Carbs 41.44g 75.86g 11%
Saturated fat 2.336g 0.197g 10%
Sodium 210mg 2mg 9%
Vitamin B3 3.004mg 4.27mg 8%
Vitamin B6 0.372mg 0.294mg 6%
Vitamin E 1.67mg 0.85mg 5%
Vitamin C 4.7mg 0mg 5%
Vitamin K 11.2µg 5.9µg 4%
Potassium 579mg 510mg 2%
Folate 30µg 38µg 2%
Choline 36.8mg 30.4mg 1%
Calories 312kcal 338kcal 1%
Calcium 18mg 24mg 1%
Net carbs 37.64g 60.76g N/A
Sugar 0.3g 0.98g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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 Rye
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
35%
Rye
Minerals Daily Need Coverage Score
28%
French fries
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 2.139g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.68g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.