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.

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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

French fries

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

French fries

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

All nutrients comparison - raw data values

Nutrient			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