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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 cover your daily need for 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~36.8mg

All nutrients comparison - raw data values

Nutrient Potato sticks French fries DV% diff.
Polyunsaturated fat 17.9g 5.398g 83%
Vitamin E 9.11mg 1.67mg 50%
Vitamin C 47.3mg 4.7mg 47%
Fats 34.4g 14.73g 30%
Saturated fat 8.88g 2.336g 30%
Copper 0.315mg 0.124mg 21%
Potassium 1237mg 579mg 19%
Iron 2.27mg 0.81mg 18%
Sodium 633mg 210mg 18%
Selenium 8.1µg 0.9µg 13%
Vitamin B3 4.785mg 3.004mg 11%
Calories 522kcal 312kcal 11%
Vitamin K 22.1µg 11.2µg 9%
Manganese 0.423mg 0.247mg 8%
Phosphorus 172mg 125mg 7%
Protein 6.7g 3.43g 7%
Magnesium 64mg 35mg 7%
Vitamin B1 0.096mg 0.17mg 6%
Vitamin B2 0.116mg 0.039mg 6%
Zinc 0.99mg 0.5mg 4%
Carbs 53.3g 41.44g 4%
Vitamin B5 0.403mg 0.58mg 4%
Vitamin B6 0.32mg 0.372mg 4%
Folate 40µg 30µg 3%
Fiber 3.4g 3.8g 2%
Net carbs 49.9g 37.64g N/A
Calcium 18mg 18mg 0%
Sugar 0.22g 0.3g N/A
Trans fat 0.06g N/A
Choline 34.9mg 36.8mg 0%
Monounsaturated fat 6.16g 5.969g 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
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

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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. 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.