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  6. French fries vs. Spinach raw

French fries vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between french fries and spinach raw

  • French fries are higher in vitamin B3 and vitamin B6, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, iron, and vitamin B2.
  • Spinach raw covers your daily vitamin K needs 393% more than french fries.
  • French fries contain 37 times more saturated fat than spinach raw. While french fries contain 2.336g of saturated fat, spinach raw contains only 0.063g.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Spinach, raw.

Infographic

French fries vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +155.1%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +450%
Contains more IronIron +234.6%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +263.2%
Contains more SeleniumSelenium +11.1%
~equal in Potassium ~558mg
~equal in Copper ~0.13mg
~equal in Zinc ~0.53mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B3Vitamin B3 +314.9%
Contains more Vitamin B5Vitamin B5 +792.3%
Contains more Vitamin B6Vitamin B6 +90.8%
Contains more CholineCholine +90.7%
Contains more Vitamin CVitamin C +497.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.6%
Contains more Vitamin B2Vitamin B2 +384.6%
Contains more Vitamin KVitamin K +4211.6%
Contains more FolateFolate +546.7%
~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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +19.9%
Contains more FatsFats +3676.9%
Contains more CarbsCarbs +1041.6%
Contains more WaterWater +137.1%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +59590%
Contains more Poly. FatPolyunsaturated fat +3171.5%
Contains less Sat. FatSaturated fat -97.3%

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 Spinach raw
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 Spinach raw DV% diff.
Vitamin K 11.2µg 482.9µg 393%
Vitamin A 0µg 469µg 52%
Folate 30µg 194µg 41%
Polyunsaturated fat 5.398g 0.165g 35%
Manganese 0.247mg 0.897mg 28%
Vitamin C 4.7mg 28.1mg 26%
Iron 0.81mg 2.71mg 24%
Fats 14.73g 0.39g 22%
Monounsaturated fat 5.969g 0.01g 15%
Calories 312kcal 23kcal 14%
Vitamin B6 0.372mg 0.195mg 14%
Vitamin B3 3.004mg 0.724mg 14%
Carbs 41.44g 3.63g 13%
Vitamin B2 0.039mg 0.189mg 12%
Phosphorus 125mg 49mg 11%
Saturated fat 2.336g 0.063g 10%
Vitamin B5 0.58mg 0.065mg 10%
Magnesium 35mg 79mg 10%
Calcium 18mg 99mg 8%
Vitamin B1 0.17mg 0.078mg 8%
Sodium 210mg 79mg 6%
Fiber 3.8g 2.2g 6%
Choline 36.8mg 19.3mg 3%
Vitamin E 1.67mg 2.03mg 2%
Copper 0.124mg 0.13mg 1%
Protein 3.43g 2.86g 1%
Potassium 579mg 558mg 1%
Net carbs 37.64g 1.43g N/A
Sugar 0.3g 0.42g N/A
Zinc 0.5mg 0.53mg 0%
Selenium 0.9µg 1µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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 Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
28%
French fries
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 131mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.273g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.12g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.