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 cover your daily need for 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.

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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.

Rice

French fries

Contains more IronIron	+48.1%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+91.1%
Contains more SeleniumSelenium	+733.3%

Contains more MagnesiumMagnesium	+191.7%
Contains more CalciumCalcium	+80%
Contains more PotassiumPotassium	+1554.3%
Contains more CopperCopper	+79.7%
Contains more PhosphorusPhosphorus	+190.7%

~equal in Zinc ~0.5mg

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

French fries

Contains more FolateFolate

+93.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+4075%
Contains more Vitamin B2Vitamin B2	+200%
Contains more Vitamin B3Vitamin B3	+103.5%
Contains more Vitamin B5Vitamin B5	+48.7%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+1652.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.17mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.076g	5.398g	35%
Fats	0.28g	14.73g	22%
Vitamin B6	0.093mg	0.372mg	21%
Potassium	35mg	579mg	16%
Monounsaturated fat	0.088g	5.969g	15%
Fiber	0.4g	3.8g	14%
Phosphorus	43mg	125mg	12%
Selenium	7.5µg	0.9µg	12%
Vitamin E	0.04mg	1.67mg	11%
Saturated fat	0.077g	2.336g	10%
Manganese	0.472mg	0.247mg	10%
Vitamin B3	1.476mg	3.004mg	10%
Vitamin K	0µg	11.2µg	9%
Sodium	1mg	210mg	9%
Calories	130kcal	312kcal	9%
Folate	58µg	30µg	7%
Copper	0.069mg	0.124mg	6%
Choline	2.1mg	36.8mg	6%
Iron	1.2mg	0.81mg	5%
Magnesium	12mg	35mg	5%
Vitamin C	0mg	4.7mg	5%
Vitamin B5	0.39mg	0.58mg	4%
Carbs	28.17g	41.44g	4%
Vitamin B2	0.013mg	0.039mg	2%
Protein	2.69g	3.43g	1%
Vitamin B1	0.163mg	0.17mg	1%
Calcium	10mg	18mg	1%
Net carbs	27.77g	37.64g	N/A
Sugar	0.05g	0.3g	N/A
Zinc	0.49mg	0.5mg	0%
Trans fat		0.06g	N/A
Tryptophan	0.031mg		0%
Threonine	0.096mg		0%
Isoleucine	0.116mg		0%
Leucine	0.222mg		0%
Lysine	0.097mg		0%
Methionine	0.063mg		0%
Phenylalanine	0.144mg		0%
Valine	0.164mg		0%
Histidine	0.063mg		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