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French fries vs. Wakame — In-Depth Nutrition Comparison

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What are the differences between french fries and wakame?

  • French fries are higher in vitamin B6 and potassium; however, wakame is richer in manganese, folate, copper, magnesium, iron, vitamin B2, and calcium.
  • Wakame's daily need coverage for manganese is 50% more.
  • Wakame contains 186 times less vitamin B6 than french fries. French fries contain 0.372mg of vitamin B6, while wakame contains 0.002mg.
  • French fries have less sodium.

We used Fast foods, potato, french fried in vegetable oil and Seaweed, wakame, raw types in this article.

Infographic

French fries vs Wakame 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%
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +1058%
Contains more ZincZinc +31.6%
Contains more PhosphorusPhosphorus +56.3%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +205.7%
Contains more CalciumCalcium +733.3%
Contains more IronIron +169.1%
Contains more CopperCopper +129%
Contains more ManganeseManganese +466.8%

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%
Wakame
4
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin EVitamin E +67%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B6Vitamin B6 +18500%
Contains more Vitamin KVitamin K +111.3%
Contains more CholineCholine +164.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +489.7%
Contains more Vitamin B5Vitamin B5 +20.2%
Contains more FolateFolate +553.3%
~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
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +13.2%
Contains more FatsFats +2201.6%
Contains more CarbsCarbs +353.4%
Contains more WaterWater +107.5%
Contains more OtherOther +289.2%

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +10191.4%
Contains more Poly. FatPolyunsaturated fat +2376.1%
Contains less Sat. FatSaturated fat -94.4%

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

All nutrients comparison - raw data values

Nutrient French fries Wakame DV% diff.
Manganese 0.247mg 1.4mg 50%
Folate 30µg 196µg 42%
Polyunsaturated fat 5.398g 0.218g 35%
Sodium 210mg 872mg 29%
Vitamin B6 0.372mg 0.002mg 28%
Fats 14.73g 0.64g 22%
Copper 0.124mg 0.284mg 18%
Magnesium 35mg 107mg 17%
Iron 0.81mg 2.18mg 17%
Potassium 579mg 50mg 16%
Monounsaturated fat 5.969g 0.058g 15%
Vitamin B2 0.039mg 0.23mg 15%
Calories 312kcal 45kcal 13%
Fiber 3.8g 0.5g 13%
Calcium 18mg 150mg 13%
Carbs 41.44g 9.14g 11%
Saturated fat 2.336g 0.13g 10%
Vitamin B1 0.17mg 0.06mg 9%
Vitamin B3 3.004mg 1.6mg 9%
Phosphorus 125mg 80mg 6%
Vitamin K 11.2µg 5.3µg 5%
Choline 36.8mg 13.9mg 4%
Vitamin E 1.67mg 1mg 4%
Vitamin B5 0.58mg 0.697mg 2%
Vitamin A 0µg 18µg 2%
Vitamin C 4.7mg 3mg 2%
Protein 3.43g 3.03g 1%
Zinc 0.5mg 0.38mg 1%
Net carbs 37.64g 8.64g N/A
Sugar 0.3g 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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 Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
28%
French fries
65%
Wakame

Comparison summary

Which food is lower in Saturated fat?
Wakame
Wakame is lower in Saturated fat (difference - 2.206g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 70)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 662mg)
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 ($)
Which food is richer in minerals?
?
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.
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.