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  6. French fries vs. Wild rice raw

French fries vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between french fries and wild rice raw?

  • Wild rice raw has more zinc, manganese, copper, phosphorus, magnesium, vitamin B3, vitamin B2, folate, and iron than french fries.
  • Wild rice raw's daily need coverage for zinc is 50% higher.
  • Wild rice raw has 15 times less saturated fat than french fries. French fries have 2.336g of saturated fat, while wild rice raw has 0.156g.
  • French fries have a higher glycemic index (70) than wild rice raw (57).

We used Fast foods, potato, french fried in vegetable oil and Wild rice, raw types in this comparison.

Infographic

French fries vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +35.6%
Contains more MagnesiumMagnesium +405.7%
Contains more CalciumCalcium +16.7%
Contains more IronIron +142%
Contains more CopperCopper +322.6%
Contains more ZincZinc +1092%
Contains more PhosphorusPhosphorus +246.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +438.1%
Contains more SeleniumSelenium +211.1%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +103.7%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin KVitamin K +489.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +571.8%
Contains more Vitamin B3Vitamin B3 +124.1%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~35mg

All nutrients comparison - raw data values

Nutrient French fries Wild rice raw DV% diff.
Zinc 0.5mg 5.96mg 50%
Manganese 0.247mg 1.329mg 47%
Copper 0.124mg 0.524mg 44%
Phosphorus 125mg 433mg 44%
Magnesium 35mg 177mg 34%
Polyunsaturated fat 5.398g 0.676g 31%
Vitamin B3 3.004mg 6.733mg 23%
Protein 3.43g 14.73g 23%
Fats 14.73g 1.08g 21%
Vitamin B2 0.039mg 0.262mg 17%
Folate 30µg 95µg 16%
Monounsaturated fat 5.969g 0.159g 15%
Iron 0.81mg 1.96mg 14%
Carbs 41.44g 74.9g 11%
Saturated fat 2.336g 0.156g 10%
Fiber 3.8g 6.2g 10%
Vitamin B5 0.58mg 1.074mg 10%
Sodium 210mg 7mg 9%
Vitamin K 11.2µg 1.9µg 8%
Vitamin E 1.67mg 0.82mg 6%
Vitamin C 4.7mg 0mg 5%
Vitamin B1 0.17mg 0.115mg 5%
Potassium 579mg 427mg 4%
Selenium 0.9µg 2.8µg 3%
Calories 312kcal 357kcal 2%
Vitamin B6 0.372mg 0.391mg 1%
Net carbs 37.64g 68.7g N/A
Calcium 18mg 21mg 0%
Sugar 0.3g 2.5g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.06g N/A
Choline 36.8mg 35mg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +1263.9%
Contains more WaterWater +396.8%
Contains more OtherOther +20.9%
Contains more ProteinProtein +329.4%
Contains more CarbsCarbs +80.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +3654.1%
Contains more Poly. FatPolyunsaturated fat +698.5%
Contains less Sat. FatSaturated fat -93.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.