French fries vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between french fries and waffle
- French fries are higher in vitamin B6 and potassium, yet waffle is higher in selenium, calcium, vitamin B2, iron, vitamin B12, and phosphorus.
- Waffle covers your daily selenium needs 82% more than french fries.
- French fries contain 7 times more vitamin B6 than waffle. While french fries contain 0.372mg of vitamin B6, waffle contains only 0.056mg.
- The amount of sodium in french fries is lower.
Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Waffles, plain, prepared from recipe.
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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.
| Contains more MagnesiumMagnesium | +84.2% |
| Contains more PotassiumPotassium | +264.2% |
| Contains more CopperCopper | +100% |
| Contains less SodiumSodium | -58.9% |
| Contains more CalciumCalcium | +1316.7% |
| Contains more IronIron | +185.2% |
| Contains more ZincZinc | +36% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains more SeleniumSelenium | +5033.3% |
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.
| Contains more Vitamin CVitamin C | +1075% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +44.9% |
| Contains more Vitamin B5Vitamin B5 | +19.6% |
| Contains more Vitamin B6Vitamin B6 | +564.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.7% |
| Contains more Vitamin B2Vitamin B2 | +789.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.9µg | 46.2µg | 82% |
| Vitamin B6 | 0.372mg | 0.056mg | 24% |
| Vitamin B2 | 0.039mg | 0.347mg | 24% |
| Calcium | 18mg | 255mg | 24% |
| Cholesterol | 0mg | 69mg | 23% |
| Iron | 0.81mg | 2.31mg | 19% |
| Fiber | 3.8g | 15% | |
| Sodium | 210mg | 511mg | 13% |
| Potassium | 579mg | 159mg | 12% |
| Vitamin E | 1.67mg | 11% | |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Phosphorus | 125mg | 190mg | 9% |
| Protein | 3.43g | 7.9g | 9% |
| Vitamin K | 11.2µg | 9% | |
| Polyunsaturated fat | 5.398g | 6.785g | 9% |
| Vitamin B1 | 0.17mg | 0.263mg | 8% |
| Copper | 0.124mg | 0.062mg | 7% |
| Vitamin A | 0µg | 65µg | 7% |
| Choline | 36.8mg | 7% | |
| Monounsaturated fat | 5.969g | 3.521g | 6% |
| Vitamin B3 | 3.004mg | 2.073mg | 6% |
| Vitamin C | 4.7mg | 0.4mg | 5% |
| Folate | 30µg | 46µg | 4% |
| Magnesium | 35mg | 19mg | 4% |
| Carbs | 41.44g | 32.9g | 3% |
| Saturated fat | 2.336g | 2.866g | 2% |
| Vitamin B5 | 0.58mg | 0.485mg | 2% |
| Zinc | 0.5mg | 0.68mg | 2% |
| Calories | 312kcal | 291kcal | 1% |
| Manganese | 0.247mg | 0.265mg | 1% |
| Fats | 14.73g | 14.1g | 1% |
| Net carbs | 37.64g | 32.9g | N/A |
| Sugar | 0.3g | N/A | |
| Trans fat | 0.06g | N/A | |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more CarbsCarbs | +26% |
| Contains more ProteinProtein | +130.3% |
| Contains more OtherOther | +67.6% |
~equal in
Fats
~14.1g
~equal in
Water
~42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains less Sat. FatSaturated fat | -18.5% |
| Contains more Mono. FatMonounsaturated fat | +69.5% |
| Contains more Poly. FatPolyunsaturated fat | +25.7% |
