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  6. French fries vs. Flax seeds

French fries vs. Flax seeds — In-Depth Nutrition Comparison

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How are french fries and flax seeds different?

  • Flax seeds are higher than french fries in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds cover your daily need for vitamin B1, 123% more than french fries.

Fast foods, potato, french fried in vegetable oil and Seeds, flaxseed types were used in this article.

Infographic

French fries vs Flax seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +40.4%
Contains more IronIron +607.4%
Contains more CopperCopper +883.9%
Contains more ZincZinc +768%
Contains more PhosphorusPhosphorus +413.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +904.9%
Contains more SeleniumSelenium +2722.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +683.3%
Contains more Vitamin EVitamin E +438.7%
Contains more Vitamin KVitamin K +160.5%
Contains more Vitamin B1Vitamin B1 +867.1%
Contains more Vitamin B2Vitamin B2 +312.8%
Contains more Vitamin B5Vitamin B5 +69.8%
Contains more Vitamin B6Vitamin B6 +27.2%
Contains more FolateFolate +190%
Contains more CholineCholine +113.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.08mg
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +43.5%
Contains more WaterWater +453.9%
Contains more ProteinProtein +433.2%
Contains more FatsFats +186.2%
Contains more OtherOther +100.5%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +26.1%
Contains more Poly. FatPolyunsaturated fat +432.2%

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

All nutrients comparison - raw data values

Nutrient French fries Flax seeds DV% diff.
Polyunsaturated fat 5.398g 28.73g 156%
Vitamin B1 0.17mg 1.644mg 123%
Copper 0.124mg 1.22mg 122%
Manganese 0.247mg 2.482mg 97%
Fiber 3.8g 27.3g 94%
Magnesium 35mg 392mg 85%
Phosphorus 125mg 642mg 74%
Iron 0.81mg 5.73mg 62%
Selenium 0.9µg 25.4µg 45%
Fats 14.73g 42.16g 42%
Zinc 0.5mg 4.34mg 35%
Protein 3.43g 18.29g 30%
Calcium 18mg 255mg 24%
Folate 30µg 87µg 14%
Calories 312kcal 534kcal 11%
Vitamin B2 0.039mg 0.161mg 9%
Vitamin E 1.67mg 0.31mg 9%
Vitamin B6 0.372mg 0.473mg 8%
Choline 36.8mg 78.7mg 8%
Vitamin B5 0.58mg 0.985mg 8%
Sodium 210mg 30mg 8%
Potassium 579mg 813mg 7%
Vitamin K 11.2µg 4.3µg 6%
Saturated fat 2.336g 3.663g 6%
Vitamin C 4.7mg 0.6mg 5%
Carbs 41.44g 28.88g 4%
Monounsaturated fat 5.969g 7.527g 4%
Net carbs 37.64g 1.58g N/A
Sugar 0.3g 1.55g N/A
Vitamin B3 3.004mg 3.08mg 0%
Trans fat 0.06g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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 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 Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
28%
French fries
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 1.327g)
Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 70)
Which food is cheaper?
French fries
French fries is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 180mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.