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French fries vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between french fries and wafer

  • French fries are higher in vitamin B6, potassium, and vitamin K, yet wafer is higher in iron, copper, manganese, vitamin B2, and selenium.
  • Wafer covers your daily iron needs 40% more than french fries.
  • French fries contain 7 times more vitamin B6 than wafer. While french fries contain 0.372mg of vitamin B6, wafer contains only 0.051mg.
  • The amount of saturated fat in french fries is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Cookies, chocolate wafers.

Infographic

French fries vs Wafer 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%
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +175.7%
Contains less SodiumSodium -63.8%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +72.2%
Contains more IronIron +395.1%
Contains more CopperCopper +273.4%
Contains more ZincZinc +118%
Contains more ManganeseManganese +181.8%
Contains more SeleniumSelenium +533.3%
~equal in Phosphorus ~132mg

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%
Wafer
5
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +131.9%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin B6Vitamin B6 +629.4%
Contains more Vitamin KVitamin K +366.7%
Contains more CholineCholine +157.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B2Vitamin B2 +582.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

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
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +756.7%
Contains more ProteinProtein +92.4%
Contains more CarbsCarbs +75.4%
~equal in Fats ~14.2g
~equal in Other ~2g

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
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +22.7%
Contains more Poly. FatPolyunsaturated fat +30%

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

All nutrients comparison - raw data values

Nutrient French fries Wafer DV% diff.
Iron 0.81mg 4.01mg 40%
Copper 0.124mg 0.463mg 38%
Vitamin B6 0.372mg 0.051mg 25%
Manganese 0.247mg 0.696mg 20%
Vitamin B2 0.039mg 0.266mg 17%
Sodium 210mg 580mg 16%
Potassium 579mg 210mg 11%
Carbs 41.44g 72.7g 10%
Saturated fat 2.336g 4.241g 9%
Selenium 0.9µg 5.7µg 9%
Polyunsaturated fat 5.398g 4.153g 8%
Vitamin K 11.2µg 2.4µg 7%
Protein 3.43g 6.6g 6%
Vitamin E 1.67mg 0.72mg 6%
Calories 312kcal 433kcal 6%
Vitamin C 4.7mg 0mg 5%
Zinc 0.5mg 1.09mg 5%
Folate 30µg 47µg 4%
Magnesium 35mg 53mg 4%
Vitamin B5 0.58mg 0.381mg 4%
Choline 36.8mg 14.3mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Monounsaturated fat 5.969g 4.865g 3%
Vitamin B1 0.17mg 0.203mg 3%
Fiber 3.8g 3.4g 2%
Phosphorus 125mg 132mg 1%
Fats 14.73g 14.2g 1%
Cholesterol 0mg 2mg 1%
Vitamin B3 3.004mg 2.858mg 1%
Calcium 18mg 31mg 1%
Net carbs 37.64g 69.3g N/A
Sugar 0.3g 37.43g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.06g N/A
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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 Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
28%
French fries
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 9)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 37.13g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 1.905g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.