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  6. French fries vs. Wheat

French fries vs. Wheat — In-Depth Nutrition Comparison

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The main differences between french fries and wheat

  • Wheat is richer than french fries in selenium, manganese, phosphorus, copper, iron, zinc, magnesium, vitamin B3, and vitamin B1.
  • Daily need coverage for selenium for wheat is 161% higher.
  • French fries contain 5 times more saturated fat than wheat . French fries contain 2.336g of saturated fat, while wheat contains 0.454g.
  • Wheat has a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Wheat, durum.

Infographic

French fries vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +34.3%
Contains more MagnesiumMagnesium +311.4%
Contains more CalciumCalcium +88.9%
Contains more IronIron +334.6%
Contains more CopperCopper +346%
Contains more ZincZinc +732%
Contains more PhosphorusPhosphorus +306.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1119.4%
Contains more SeleniumSelenium +9833.3%

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.
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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +146.5%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more FolateFolate +43.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French fries Wheat DV% diff.
Selenium 0.9µg 89.4µg 161%
Manganese 0.247mg 3.012mg 120%
Phosphorus 125mg 508mg 55%
Copper 0.124mg 0.553mg 48%
Iron 0.81mg 3.52mg 34%
Zinc 0.5mg 4.16mg 33%
Polyunsaturated fat 5.398g 0.978g 29%
Magnesium 35mg 144mg 26%
Vitamin B3 3.004mg 6.738mg 23%
Protein 3.43g 13.68g 21%
Vitamin B1 0.17mg 0.419mg 21%
Fats 14.73g 2.47g 19%
Fiber 3.8g 15%
Monounsaturated fat 5.969g 0.344g 14%
Vitamin E 1.67mg 11%
Carbs 41.44g 71.13g 10%
Vitamin K 11.2µg 9%
Saturated fat 2.336g 0.454g 9%
Sodium 210mg 2mg 9%
Choline 36.8mg 7%
Vitamin B5 0.58mg 0.935mg 7%
Vitamin B2 0.039mg 0.121mg 6%
Vitamin C 4.7mg 0mg 5%
Potassium 579mg 431mg 4%
Vitamin B6 0.372mg 0.419mg 4%
Folate 30µg 43µg 3%
Calcium 18mg 34mg 2%
Calories 312kcal 339kcal 1%
Net carbs 37.64g 71.13g N/A
Sugar 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +496.4%
Contains more WaterWater +252.4%
Contains more ProteinProtein +298.8%
Contains more CarbsCarbs +71.6%
~equal in Other ~1.78g

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% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1635.2%
Contains more Poly. FatPolyunsaturated fat +451.9%
Contains less Sat. FatSaturated fat -80.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.