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Rye vs. French fries — In-Depth Nutrition Comparison

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Significant differences between rye and french fries

  • The amount of manganese, fiber, phosphorus, copper, selenium, iron, zinc, magnesium, vitamin B5, and vitamin B2 in rye is higher than in french fries.
  • Rye covers your daily manganese needs 101% more than french fries.
  • French fries have 15 times less selenium than rye. Rye has 13.9µg of selenium, while french fries have 0.9µg.
  • French fries have a higher glycemic index. The glycemic index of french fries is 70, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Fast foods, potato, french fried in vegetable oil.

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +214.3%
Contains more CalciumCalcium +33.3%
Contains more IronIron +224.7%
Contains more CopperCopper +196%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +165.6%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +943.3%
Contains more SeleniumSelenium +1444.4%
Contains more PotassiumPotassium +13.5%

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.
Rye
Rye
6
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +85.9%
Contains more Vitamin B2Vitamin B2 +543.6%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more Vitamin B5Vitamin B5 +151%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +96.5%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin KVitamin K +89.8%
Contains more CholineCholine +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +201.5%
Contains more CarbsCarbs +83.1%
Contains more FatsFats +803.7%
Contains more WaterWater +263.7%
Contains more OtherOther +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +2769.7%
Contains more Poly. FatPolyunsaturated fat +603.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye French fries DV% diff.
Manganese 2.577mg 0.247mg 101%
Fiber 15.1g 3.8g 45%
Polyunsaturated fat 0.767g 5.398g 31%
Phosphorus 332mg 125mg 30%
Copper 0.367mg 0.124mg 27%
Selenium 13.9µg 0.9µg 24%
Iron 2.63mg 0.81mg 23%
Zinc 2.65mg 0.5mg 20%
Fats 1.63g 14.73g 20%
Vitamin B5 1.456mg 0.58mg 18%
Magnesium 110mg 35mg 18%
Vitamin B2 0.251mg 0.039mg 16%
Monounsaturated fat 0.208g 5.969g 14%
Protein 10.34g 3.43g 14%
Vitamin B1 0.316mg 0.17mg 12%
Carbs 75.86g 41.44g 11%
Saturated fat 0.197g 2.336g 10%
Sodium 2mg 210mg 9%
Vitamin B3 4.27mg 3.004mg 8%
Vitamin B6 0.294mg 0.372mg 6%
Vitamin E 0.85mg 1.67mg 5%
Vitamin C 0mg 4.7mg 5%
Vitamin K 5.9µg 11.2µg 4%
Potassium 510mg 579mg 2%
Folate 38µg 30µg 2%
Choline 30.4mg 36.8mg 1%
Calories 338kcal 312kcal 1%
Calcium 24mg 18mg 1%
Net carbs 60.76g 37.64g N/A
Sugar 0.98g 0.3g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
27%
French fries
Minerals Daily Need Coverage Score
98%
Rye
28%
French fries

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 2.139g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.68g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.