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Potato sticks vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between Potato sticks and French fries

  • French fries have less Vitamin E, Vitamin C, Copper, Potassium, Iron, Selenium, Vitamin B3, and Vitamin K than Potato sticks.
  • Potato sticks covers your daily need of Vitamin E 50% more than French fries.
  • Potato sticks have 10 times more Vitamin C than French fries. While Potato sticks have 47.3mg of Vitamin C, French fries have only 4.7mg.
  • French fries have less Saturated Fat.

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

Infographic

Potato sticks 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.4% 109% 85% 105% 27% 74% 83% 55% 44%
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 +82.9%
Contains more PotassiumPotassium +113.6%
Contains more IronIron +180.2%
Contains more CopperCopper +154%
Contains more ZincZinc +98%
Contains more PhosphorusPhosphorus +37.6%
Contains more ManganeseManganese +71.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -66.8%
~equal in Calcium ~18mg

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 158% 0% 182% 0% 24% 27% 90% 24% 74% 0% 55% 30% 19%
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 CVitamin C +906.4%
Contains more Vitamin EVitamin E +445.5%
Contains more Vitamin B2Vitamin B2 +197.4%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin KVitamin K +97.3%
Contains more FolateFolate +33.3%
Contains more Vitamin B1Vitamin B1 +77.1%
Contains more Vitamin B5Vitamin B5 +43.9%
Contains more Vitamin B6Vitamin B6 +16.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~36.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 34% 53% 2% 3%
Protein: 6.7 g
Fats: 34.4 g
Carbs: 53.3 g
Water: 2.2 g
Other: 3.4 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 +95.3%
Contains more FatsFats +133.5%
Contains more CarbsCarbs +28.6%
Contains more OtherOther +83.8%
Contains more WaterWater +1652.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 19% 54%
Saturated Fat: Sat. Fat 8.88 g
Monounsaturated Fat: Mono. Fat 6.16 g
Polyunsaturated fat: Poly. Fat 17.9 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 Poly. FatPolyunsaturated fat +231.6%
Contains less Sat. FatSaturated Fat -73.7%
~equal in Monounsaturated Fat ~5.969g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato sticks French fries Opinion
Calories 522kcal 312kcal Potato sticks
Protein 6.7g 3.43g Potato sticks
Fats 34.4g 14.73g Potato sticks
Vitamin C 47.3mg 4.7mg Potato sticks
Net carbs 49.9g 37.64g Potato sticks
Carbs 53.3g 41.44g Potato sticks
Magnesium 64mg 35mg Potato sticks
Calcium 18mg 18mg
Potassium 1237mg 579mg Potato sticks
Iron 2.27mg 0.81mg Potato sticks
Sugar 0.22g 0.3g Potato sticks
Fiber 3.4g 3.8g French fries
Copper 0.315mg 0.124mg Potato sticks
Zinc 0.99mg 0.5mg Potato sticks
Phosphorus 172mg 125mg Potato sticks
Sodium 633mg 210mg French fries
Vitamin E 9.11mg 1.67mg Potato sticks
Manganese 0.423mg 0.247mg Potato sticks
Selenium 8.1µg 0.9µg Potato sticks
Vitamin B1 0.096mg 0.17mg French fries
Vitamin B2 0.116mg 0.039mg Potato sticks
Vitamin B3 4.785mg 3.004mg Potato sticks
Vitamin B5 0.403mg 0.58mg French fries
Vitamin B6 0.32mg 0.372mg French fries
Vitamin K 22.1µg 11.2µg Potato sticks
Folate 40µg 30µg Potato sticks
Trans Fat 0.06g Potato sticks
Choline 34.9mg 36.8mg French fries
Saturated Fat 8.88g 2.336g French fries
Monounsaturated Fat 6.16g 5.969g Potato sticks
Polyunsaturated fat 17.9g 5.398g Potato sticks
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato sticks 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
53%
Potato sticks
27%
French fries
Minerals Daily Need Coverage Score
63%
Potato sticks
28%
French fries

Comparison summary

Which food is lower in Sugar?
Potato sticks
Potato sticks is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Potato sticks
Potato sticks is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Potato sticks
Potato sticks is relatively richer in minerals
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 423mg)
Which food is lower in Saturated Fat?
French fries
French fries is lower in Saturated Fat (difference - 6.544g)
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. Potato sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168854/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.