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Palm oil vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between palm oil and french fries

  • Palm oil has more vitamin E; however, french fries are higher in vitamin B6, vitamin B3, phosphorus, potassium, fiber, vitamin B1, copper, and vitamin B5.
  • Palm oil covers your daily need for saturated fat, 235% more than french fries.
  • Palm oil has 10 times more vitamin E than french fries. While palm oil has 15.94mg of vitamin E, french fries have only 1.67mg.
  • French fries have less saturated fat.
  • The glycemic index of french fries is higher.

These are the specific foods used in this comparison Oil, palm and Fast foods, potato, french fried in vegetable oil.

Infographic

Palm oil vs French fries 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +8000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +854.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +∞%
Contains more CholineCholine +12166.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +578.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +519.9%
Contains more Poly. FatPolyunsaturated fat +72.3%
Contains less Sat. FatSaturated fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Palm oil French fries DV% diff.
Saturated fat 49.3g 2.336g 213%
Fats 100g 14.73g 131%
Vitamin E 15.94mg 1.67mg 95%
Monounsaturated fat 37g 5.969g 78%
Calories 884kcal 312kcal 29%
Vitamin B6 0mg 0.372mg 29%
Polyunsaturated fat 9.3g 5.398g 26%
Vitamin B3 0mg 3.004mg 19%
Phosphorus 0mg 125mg 18%
Potassium 0mg 579mg 17%
Fiber 0g 3.8g 15%
Carbs 0g 41.44g 14%
Vitamin B1 0mg 0.17mg 14%
Copper 0mg 0.124mg 14%
Vitamin B5 0mg 0.58mg 12%
Manganese 0.247mg 11%
Iron 0.01mg 0.81mg 10%
Sodium 0mg 210mg 9%
Folate 0µg 30µg 8%
Magnesium 0mg 35mg 8%
Protein 0g 3.43g 7%
Choline 0.3mg 36.8mg 7%
Vitamin C 0mg 4.7mg 5%
Zinc 0mg 0.5mg 5%
Vitamin B2 0mg 0.039mg 3%
Vitamin K 8µg 11.2µg 3%
Selenium 0µg 0.9µg 2%
Calcium 0mg 18mg 2%
Net carbs 0g 37.64g N/A
Sugar 0g 0.3g N/A
Trans fat 0.06g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil French fries
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
26%
Palm oil
27%
French fries
Minerals Daily Need Coverage Score
0%
Palm oil
28%
French fries

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 210mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 70)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 46.964g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2)
Which food is richer in minerals?
French fries
French fries is relatively richer in minerals
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.