Quinoa vs. French fries — In-Depth Nutrition Comparison
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A recap on the differences between quinoa and french fries
- Quinoa is higher in manganese, iron, and copper, yet french fries are higher in vitamin B6, vitamin B3, potassium, vitamin K, and vitamin E.
- French fries cover your daily vitamin B6 needs 19% more than quinoa.
- Quinoa contains 3 times more manganese than french fries. While quinoa contains 0.631mg of manganese, french fries contain only 0.247mg.
- The amount of saturated fat in quinoa is lower.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Quinoa, cooked and Fast foods, potato, french fried in vegetable oil.
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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 MagnesiumMagnesium | +82.9% |
| Contains more IronIron | +84% |
| Contains more CopperCopper | +54.8% |
| Contains more ZincZinc | +118% |
| Contains more PhosphorusPhosphorus | +21.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +155.5% |
| Contains more SeleniumSelenium | +211.1% |
| Contains more PotassiumPotassium | +236.6% |
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 B2Vitamin B2 | +182.1% |
| Contains more FolateFolate | +40% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +165.1% |
| Contains more Vitamin B1Vitamin B1 | +58.9% |
| Contains more Vitamin B3Vitamin B3 | +629.1% |
| Contains more Vitamin B6Vitamin B6 | +202.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.078g | 5.398g | 29% |
| Fats | 1.92g | 14.73g | 20% |
| Vitamin B6 | 0.123mg | 0.372mg | 19% |
| Manganese | 0.631mg | 0.247mg | 17% |
| Vitamin B3 | 0.412mg | 3.004mg | 16% |
| Monounsaturated fat | 0.528g | 5.969g | 14% |
| Vitamin B5 | 0.58mg | 12% | |
| Potassium | 172mg | 579mg | 12% |
| Saturated fat | 0.231g | 2.336g | 10% |
| Calories | 120kcal | 312kcal | 10% |
| Sodium | 7mg | 210mg | 9% |
| Vitamin K | 0µg | 11.2µg | 9% |
| Iron | 1.49mg | 0.81mg | 9% |
| Copper | 0.192mg | 0.124mg | 8% |
| Carbs | 21.3g | 41.44g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin E | 0.63mg | 1.67mg | 7% |
| Magnesium | 64mg | 35mg | 7% |
| Vitamin B2 | 0.11mg | 0.039mg | 5% |
| Vitamin C | 0mg | 4.7mg | 5% |
| Vitamin B1 | 0.107mg | 0.17mg | 5% |
| Zinc | 1.09mg | 0.5mg | 5% |
| Phosphorus | 152mg | 125mg | 4% |
| Fiber | 2.8g | 3.8g | 4% |
| Selenium | 2.8µg | 0.9µg | 3% |
| Folate | 42µg | 30µg | 3% |
| Choline | 23mg | 36.8mg | 3% |
| Protein | 4.4g | 3.43g | 2% |
| Net carbs | 18.5g | 37.64g | N/A |
| Calcium | 17mg | 18mg | 0% |
| Sugar | 0.87g | 0.3g | N/A |
| Trans fat | 0.06g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 0g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
| Contains more ProteinProtein | +28.3% |
| Contains more WaterWater | +85.8% |
| Contains more FatsFats | +667.2% |
| Contains more CarbsCarbs | +94.6% |
| Contains more OtherOther | +140.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 g
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +1030.5% |
| Contains more Poly. FatPolyunsaturated fat | +400.7% |
