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  6. Soft serve vs. French fries

Soft serve vs. French fries — In-Depth Nutrition Comparison

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The main differences between soft serve and french fries

  • Soft serve is richer in vitamin B12, vitamin A, calcium, and vitamin B2, yet french fries are richer in vitamin B6, vitamin B3, fiber, and potassium.
  • Daily need coverage for cholesterol for soft serve is 30% higher.
  • French fries contain less cholesterol.

Food types used in this article are Ice cream, soft serve, chocolate and Fast foods, potato, french fried in vegetable oil.

Infographic

Soft serve 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
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 CalciumCalcium +627.8%
Contains less SodiumSodium -71%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +191.7%
Contains more PotassiumPotassium +227.1%
Contains more IronIron +285.7%
Contains more CopperCopper +313.3%
Contains more ManganeseManganese +4840%
~equal in Zinc ~0.5mg
~equal in Phosphorus ~125mg

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.
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +487.5%
Contains more Vitamin EVitamin E +173.8%
Contains more Vitamin B1Vitamin B1 +246.9%
Contains more Vitamin B3Vitamin B3 +3062.1%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +675%
Contains more Vitamin KVitamin K +1144.4%
Contains more FolateFolate +233.3%
Contains more CholineCholine +41.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 +19.5%
Contains more WaterWater +55.1%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +86.7%
Contains more OtherOther +105.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 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 -68.7%
Contains more Mono. FatMonounsaturated fat +71%
Contains more Poly. FatPolyunsaturated fat +1073.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soft serve French fries DV% diff.
Polyunsaturated fat 0.46g 5.398g 33%
Cholesterol 91mg 0mg 30%
Vitamin B6 0.048mg 0.372mg 25%
Saturated fat 7.46g 2.336g 23%
Vitamin B12 0.5µg 0µg 21%
Vitamin B3 0.095mg 3.004mg 18%
Vitamin A 162µg 0µg 18%
Fiber 0.7g 3.8g 12%
Potassium 177mg 579mg 12%
Calcium 131mg 18mg 11%
Manganese 0.005mg 0.247mg 11%
Vitamin B2 0.182mg 0.039mg 11%
Copper 0.03mg 0.124mg 10%
Vitamin B1 0.049mg 0.17mg 10%
Vitamin K 0.9µg 11.2µg 9%
Iron 0.21mg 0.81mg 8%
Vitamin E 0.61mg 1.67mg 7%
Carbs 22.2g 41.44g 6%
Sodium 61mg 210mg 6%
Monounsaturated fat 3.49g 5.969g 6%
Folate 9µg 30µg 5%
Calories 222kcal 312kcal 5%
Magnesium 12mg 35mg 5%
Selenium 3µg 0.9µg 4%
Vitamin D 29IU 0IU 4%
Vitamin C 0.8mg 4.7mg 4%
Vitamin D 0.7µg 0µg 4%
Fats 13g 14.73g 3%
Choline 26mg 36.8mg 2%
Caffeine 2mg 0mg 1%
Phosphorus 116mg 125mg 1%
Protein 4.1g 3.43g 1%
Vitamin B5 0.506mg 0.58mg 1%
Net carbs 21.5g 37.64g N/A
Sugar 21.16g 0.3g N/A
Zinc 0.52mg 0.5mg 0%
Trans fat 0.06g N/A
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 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
Soft serve 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
20%
Soft serve
27%
French fries
Minerals Daily Need Coverage Score
17%
Soft serve
28%
French fries

Comparison summary

Which food contains less Sodium?
Soft serve
Soft serve contains less Sodium (difference - 149mg)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 20.86g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 5.124g)
Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 9)
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 is cheaper?
?
The foods are relatively equal in price ($)

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.