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Hamburger vs. French fries — In-Depth Nutrition Comparison

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How are Hamburger and French fries different?

  • Hamburger is richer in Vitamin B12, Iron, Zinc, Vitamin B2, and Vitamin B3, while French fries are higher in Vitamin B6, Fiber, and Potassium.
  • Hamburger covers your daily need of Vitamin B12 60% more than French fries.

Fast foods, hamburger; double, regular, patty; plain and Fast foods, potato, french fried in vegetable oil types were used in this article.

Infographic

Hamburger vs French fries 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.
Contains more Calcium +466.7%
Contains more Iron +255.6%
Contains more Zinc +474%
Contains more Magnesium +75%
Contains more Potassium +156.2%
Contains less Sodium -49.3%
Contains more Copper +36.3%
Contains more Manganese +13.8%
Equal in Phosphorus - 125
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Calcium +466.7%
Contains more Iron +255.6%
Contains more Zinc +474%
Contains more Magnesium +75%
Contains more Potassium +156.2%
Contains less Sodium -49.3%
Contains more Copper +36.3%
Contains more Manganese +13.8%
Equal in Phosphorus - 125

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 B1 +27.6%
Contains more Vitamin B2 +541%
Contains more Vitamin B3 +78.6%
Contains more Folate +86.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +87.1%
Contains more Vitamin B6 +83.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 21% 28%
Contains more Vitamin B1 +27.6%
Contains more Vitamin B2 +541%
Contains more Vitamin B3 +78.6%
Contains more Folate +86.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +87.1%
Contains more Vitamin B6 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +398%
Contains more Water +10.7%
Contains more Carbs +72%
Equal in Fats - 14.73
Equal in Water - 38.55
Equal in Other - 1.85
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
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
Contains more Protein +398%
Contains more Water +10.7%
Contains more Carbs +72%
Equal in Fats - 14.73
Equal in Water - 38.55
Equal in Other - 1.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.2%
Contains more Polyunsaturated fat +1320.5%
Equal in Monounsaturated Fat - 5.969
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains less Saturated Fat -54.2%
Contains more Polyunsaturated fat +1320.5%
Equal in Monounsaturated Fat - 5.969

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger French fries
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hamburger French fries Opinion
Net carbs 23.2g 37.64g French fries
Protein 17.08g 3.43g Hamburger
Fats 14.36g 14.73g French fries
Carbs 24.1g 41.44g French fries
Calories 295kcal 312kcal French fries
Fructose 2.03g Hamburger
Sugar 4.15g 0.3g French fries
Fiber 0.9g 3.8g French fries
Calcium 102mg 18mg Hamburger
Iron 2.88mg 0.81mg Hamburger
Magnesium 20mg 35mg French fries
Phosphorus 136mg 125mg Hamburger
Potassium 226mg 579mg French fries
Sodium 414mg 210mg French fries
Zinc 2.87mg 0.5mg Hamburger
Copper 0.091mg 0.124mg French fries
Manganese 0.217mg 0.247mg French fries
Selenium 0.9µg French fries
Vitamin E 1.67mg French fries
Vitamin C 0mg 4.7mg French fries
Vitamin B1 0.217mg 0.17mg Hamburger
Vitamin B2 0.25mg 0.039mg Hamburger
Vitamin B3 5.365mg 3.004mg Hamburger
Vitamin B5 0.31mg 0.58mg French fries
Vitamin B6 0.203mg 0.372mg French fries
Folate 56µg 30µg Hamburger
Vitamin B12 1.44µg 0µg Hamburger
Choline 36.8mg French fries
Vitamin K 11.2µg French fries
Tryptophan 0.206mg Hamburger
Threonine 0.666mg Hamburger
Isoleucine 0.716mg Hamburger
Leucine 1.319mg Hamburger
Lysine 1.226mg Hamburger
Methionine 0.37mg Hamburger
Phenylalanine 0.677mg Hamburger
Valine 0.823mg Hamburger
Histidine 0.505mg Hamburger
Cholesterol 47mg 0mg French fries
Trans Fat 0.814g 0.06g French fries
Saturated Fat 5.096g 2.336g French fries
Monounsaturated Fat 5.495g 5.969g French fries
Polyunsaturated fat 0.38g 5.398g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger French fries
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Hamburger
27%
French fries
Minerals Daily Need Coverage Score
42%
Hamburger
28%
French fries

Comparison summary

Which food is lower in glycemic index?
Hamburger
Hamburger is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 204mg)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
French fries
French fries is lower in Saturated Fat (difference - 2.76g)
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

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.