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French fries vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between french fries and khorasan wheat?

  • Khorasan wheat has more selenium, manganese, copper, iron, phosphorus, vitamin B1, fiber, zinc, magnesium, and vitamin B3 than french fries.
  • Khorasan wheat's daily need coverage for selenium is 147% higher.
  • French fries have a higher glycemic index (70) than khorasan wheat (40).

We used Fast foods, potato, french fried in vegetable oil and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

French fries vs Khorasan wheat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more PotassiumPotassium +43.7%
Contains more MagnesiumMagnesium +271.4%
Contains more CalciumCalcium +22.2%
Contains more IronIron +365.4%
Contains more CopperCopper +308.1%
Contains more ZincZinc +636%
Contains more PhosphorusPhosphorus +191.2%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1007.3%
Contains more SeleniumSelenium +8955.6%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +173.8%
Contains more Vitamin B6Vitamin B6 +43.6%
Contains more Vitamin KVitamin K +522.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +42.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +232.9%
Contains more Vitamin B2Vitamin B2 +371.8%
Contains more Vitamin B3Vitamin B3 +112.2%
Contains more Vitamin B5Vitamin B5 +63.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +591.5%
Contains more WaterWater +248.2%
Contains more ProteinProtein +323.9%
Contains more CarbsCarbs +70.3%
~equal in Other ~1.68g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +2702.3%
Contains more Poly. FatPolyunsaturated fat +769.2%
Contains less Sat. FatSaturated fat -91.6%

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

All nutrients comparison - raw data values

Nutrient French fries Khorasan wheat DV% diff.
Selenium 0.9µg 81.5µg 147%
Manganese 0.247mg 2.735mg 108%
Copper 0.124mg 0.506mg 42%
Iron 0.81mg 3.77mg 37%
Phosphorus 125mg 364mg 34%
Vitamin B1 0.17mg 0.566mg 33%
Polyunsaturated fat 5.398g 0.621g 32%
Fiber 3.8g 11.1g 29%
Zinc 0.5mg 3.68mg 29%
Magnesium 35mg 130mg 23%
Protein 3.43g 14.54g 22%
Starch 52.41g 22%
Vitamin B3 3.004mg 6.375mg 21%
Fats 14.73g 2.13g 19%
Monounsaturated fat 5.969g 0.213g 14%
Vitamin B2 0.039mg 0.184mg 11%
Carbs 41.44g 70.58g 10%
Saturated fat 2.336g 0.196g 10%
Vitamin B6 0.372mg 0.259mg 9%
Sodium 210mg 5mg 9%
Vitamin K 11.2µg 1.8µg 8%
Folate 30µg 8%
Vitamin E 1.67mg 0.61mg 7%
Vitamin B5 0.58mg 0.949mg 7%
Potassium 579mg 403mg 5%
Vitamin C 4.7mg 0mg 5%
Choline 36.8mg 25.8mg 2%
Calories 312kcal 337kcal 1%
Net carbs 37.64g 59.48g N/A
Calcium 18mg 22mg 0%
Sugar 0.3g 7.84g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.06g 0.005g N/A
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.407g 0.048g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g 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 Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
28%
French fries
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 205mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 2.14g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 7.54g)
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 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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.