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Nachos vs. French fries — In-Depth Nutrition Comparison

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What are the main differences between nachos and french fries?

  • Nachos are richer in vitamin E, selenium, phosphorus, vitamin B2, and vitamin K, while french fries are higher in vitamin B3, vitamin B6, copper, and potassium.
  • Nachos' daily need coverage for vitamin E is 16% higher.
  • French fries have 10 times less selenium than nachos. Nachos have 8.6µg of selenium, while french fries have 0.9µg.

We used Fast foods, nachos, with cheese and Fast foods, potato, french fried in vegetable oil types in this comparison.

Infographic

Nachos 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.
Nachos
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +250%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +58.4%
Contains more SeleniumSelenium +855.6%
Contains more PotassiumPotassium +59.9%
Contains more CopperCopper +93.8%
Contains less SodiumSodium -32.9%
Contains more ManganeseManganese +32.1%
~equal in Iron ~0.81mg

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.
Nachos
5
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +144.3%
Contains more Vitamin B2Vitamin B2 +241%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +72.3%
Contains more Vitamin CVitamin C +327.3%
Contains more Vitamin B1Vitamin B1 +38.2%
Contains more Vitamin B3Vitamin B3 +376.8%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +73%
Contains more FolateFolate +200%
Contains more CholineCholine +39.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Nachos French fries DV% diff.
Monounsaturated fat 14.02g 5.969g 20%
Vitamin E 4.08mg 1.67mg 16%
Vitamin B3 0.63mg 3.004mg 15%
Selenium 8.6µg 0.9µg 14%
Vitamin B6 0.215mg 0.372mg 12%
Starch 28.33g 12%
Phosphorus 198mg 125mg 10%
Fats 21.5g 14.73g 10%
Vitamin K 19.3µg 11.2µg 7%
Vitamin B2 0.133mg 0.039mg 7%
Copper 0.064mg 0.124mg 7%
Potassium 362mg 579mg 6%
Folate 10µg 30µg 5%
Calcium 63mg 18mg 5%
Vitamin B5 0.38mg 0.58mg 4%
Sodium 313mg 210mg 4%
Vitamin B1 0.123mg 0.17mg 4%
Vitamin C 1.1mg 4.7mg 4%
Zinc 0.86mg 0.5mg 3%
Manganese 0.187mg 0.247mg 3%
Vitamin B12 0.07µg 0µg 3%
Choline 26.4mg 36.8mg 2%
Polyunsaturated fat 5.04g 5.398g 2%
Calories 343kcal 312kcal 2%
Protein 4.32g 3.43g 2%
Fiber 3.2g 3.8g 2%
Magnesium 42mg 35mg 2%
Carbs 34.91g 41.44g 2%
Vitamin A 5µg 0µg 1%
Iron 0.75mg 0.81mg 1%
Cholesterol 3mg 0mg 1%
Saturated fat 2.173g 2.336g 1%
Net carbs 31.71g 37.64g N/A
Sugar 2.17g 0.3g N/A
Trans fat 0.058g 0.06g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 0%
Omega-3 - ALA 0.617g 0.407g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.032g 0.029g N/A
Omega-6 - Eicosadienoic acid 0.011g 0.007g N/A
Omega-6 - Linoleic acid 4.343g 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 ProteinProtein +25.9%
Contains more FatsFats +46%
Contains more CarbsCarbs +18.7%
~equal in Water ~38.55g
~equal in Other ~1.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +134.9%
~equal in Saturated fat ~2.336g
~equal in Polyunsaturated fat ~5.398g

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/nutrients
  2. 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.