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.

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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.

French fries

Rye

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.

French fries

Rye

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

All nutrients comparison - raw data values

Nutrient			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