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French fries vs. Smoothie — In-Depth Nutrition Comparison

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A recap on differences between french fries and smoothie

  • French fries are higher in vitamin B6, potassium, fiber, vitamin B3, and iron, yet smoothie is higher in vitamin C, vitamin B12, and vitamin A.
  • French fries cover your daily vitamin B6 needs 22% more than smoothie.
  • The amount of saturated fat in smoothie is lower.
  • The glycemic index of smoothie is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

French fries vs Smoothie infographic
Infographic link

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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +2312.5%
Contains more IronIron +440%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +127.8%
Contains less SodiumSodium -86.2%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +268.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +353.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +421.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +181.1%
Contains more FatsFats +∞%
Contains more CarbsCarbs +407.8%
Contains more OtherOther +444.1%
Contains more WaterWater +134.2%

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

All nutrients comparison - raw data values

Nutrient French fries Smoothie DV% diff.
Polyunsaturated fat 5.398g 36%
Fats 14.73g 0g 23%
Vitamin C 4.7mg 24.5mg 22%
Vitamin B6 0.372mg 0.082mg 22%
Phosphorus 125mg 18%
Potassium 579mg 24mg 16%
Fiber 3.8g 0g 15%
Monounsaturated fat 5.969g 15%
Calories 312kcal 37kcal 14%
Copper 0.124mg 14%
Vitamin B3 3.004mg 0.816mg 14%
Vitamin B1 0.17mg 14%
Vitamin B5 0.58mg 12%
Saturated fat 2.336g 0g 11%
Carbs 41.44g 8.16g 11%
Vitamin E 1.67mg 11%
Manganese 0.247mg 11%
Vitamin B12 0µg 0.24µg 10%
Vitamin K 11.2µg 9%
Folate 30µg 8%
Sodium 210mg 29mg 8%
Iron 0.81mg 0.15mg 8%
Magnesium 35mg 8%
Choline 36.8mg 7%
Zinc 0.5mg 5%
Protein 3.43g 1.22g 4%
Vitamin B2 0.039mg 3%
Selenium 0.9µg 2%
Calcium 18mg 41mg 2%
Net carbs 37.64g 8.16g N/A
Sugar 0.3g 7.35g N/A
Trans fat 0.06g 0g 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?

ok
ok
is better in case of low diet
French fries Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
28%
French fries
2%
Smoothie

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 181mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 2.336g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 7.05g)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.