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Rice vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between Rice and French fries

  • Rice has more Selenium, and Manganese, however, French fries are higher in Vitamin B6, Potassium, Fiber, Phosphorus, Vitamin E , Vitamin B3, and Vitamin K.
  • French fries covers your daily need of Vitamin B6 21% more than Rice.
  • Rice has 8 times more Selenium than French fries. While Rice has 7.5µg of Selenium, French fries have only 0.9µg.
  • Rice has less Saturated Fat.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Fast foods, potato, french fried in vegetable oil.

Infographic

Rice 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.
Contains more Iron +48.1%
Contains less Sodium -99.5%
Contains more Manganese +91.1%
Contains more Selenium +733.3%
Contains more Calcium +80%
Contains more Magnesium +191.7%
Contains more Phosphorus +190.7%
Contains more Potassium +1554.3%
Contains more Copper +79.7%
Equal in Zinc - 0.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Iron +48.1%
Contains less Sodium -99.5%
Contains more Manganese +91.1%
Contains more Selenium +733.3%
Contains more Calcium +80%
Contains more Magnesium +191.7%
Contains more Phosphorus +190.7%
Contains more Potassium +1554.3%
Contains more Copper +79.7%
Equal in Zinc - 0.5

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.
Rice
1
:
Contains more Folate +93.3%
Contains more Vitamin E +4075%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Contains more Folate +93.3%
Contains more Vitamin E +4075%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +77.5%
Contains more Protein +27.5%
Contains more Fats +5160.7%
Contains more Carbs +47.1%
Contains more Other +340.5%
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Water +77.5%
Contains more Protein +27.5%
Contains more Fats +5160.7%
Contains more Carbs +47.1%
Contains more Other +340.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +6683%
Contains more Polyunsaturated fat +7002.6%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +6683%
Contains more Polyunsaturated fat +7002.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice French fries Opinion
Net carbs 27.77g 37.64g French fries
Protein 2.69g 3.43g French fries
Fats 0.28g 14.73g French fries
Carbs 28.17g 41.44g French fries
Calories 130kcal 312kcal French fries
Sugar 0.05g 0.3g Rice
Fiber 0.4g 3.8g French fries
Calcium 10mg 18mg French fries
Iron 1.2mg 0.81mg Rice
Magnesium 12mg 35mg French fries
Phosphorus 43mg 125mg French fries
Potassium 35mg 579mg French fries
Sodium 1mg 210mg Rice
Zinc 0.49mg 0.5mg French fries
Copper 0.069mg 0.124mg French fries
Manganese 0.472mg 0.247mg Rice
Selenium 7.5µg 0.9µg Rice
Vitamin E 0.04mg 1.67mg French fries
Vitamin C 0mg 4.7mg French fries
Vitamin B1 0.163mg 0.17mg French fries
Vitamin B2 0.013mg 0.039mg French fries
Vitamin B3 1.476mg 3.004mg French fries
Vitamin B5 0.39mg 0.58mg French fries
Vitamin B6 0.093mg 0.372mg French fries
Folate 58µg 30µg Rice
Vitamin K 0µg 11.2µg French fries
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Trans Fat 0.06g Rice
Saturated Fat 0.077g 2.336g Rice
Monounsaturated Fat 0.088g 5.969g French fries
Polyunsaturated fat 0.076g 5.398g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice French fries
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Rice
27%
French fries
Minerals Daily Need Coverage Score
22%
Rice
28%
French fries

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 209mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.259g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 10)
Which food is cheaper?
French fries
French fries is cheaper (difference - $1)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.