Wafer vs. French fries — In-Depth Nutrition Comparison
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A recap on differences between wafer and french fries
- Wafer is higher in iron, copper, manganese, vitamin B2, and selenium, yet french fries are higher in vitamin B6, potassium, and vitamin K.
- Wafer covers your daily iron needs 40% more than french fries.
- Wafer contains 7 times more vitamin B2 than french fries. While wafer contains 0.266mg of vitamin B2, french fries contain only 0.039mg.
- The amount of sodium in french fries is lower.
Food varieties used in this article are Cookies, chocolate wafers and Fast foods, potato, french fried in vegetable oil.
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.
| Contains more MagnesiumMagnesium | +51.4% |
| Contains more CalciumCalcium | +72.2% |
| Contains more IronIron | +395.1% |
| Contains more CopperCopper | +273.4% |
| Contains more ZincZinc | +118% |
| Contains more ManganeseManganese | +181.8% |
| Contains more SeleniumSelenium | +533.3% |
| Contains more PotassiumPotassium | +175.7% |
| Contains less SodiumSodium | -63.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +582.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +56.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +131.9% |
| Contains more Vitamin B5Vitamin B5 | +52.2% |
| Contains more Vitamin B6Vitamin B6 | +629.4% |
| Contains more Vitamin KVitamin K | +366.7% |
| Contains more CholineCholine | +157.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.81mg | 40% |
| Copper | 0.463mg | 0.124mg | 38% |
| Vitamin B6 | 0.051mg | 0.372mg | 25% |
| Manganese | 0.696mg | 0.247mg | 20% |
| Vitamin B2 | 0.266mg | 0.039mg | 17% |
| Sodium | 580mg | 210mg | 16% |
| Potassium | 210mg | 579mg | 11% |
| Carbs | 72.7g | 41.44g | 10% |
| Saturated fat | 4.241g | 2.336g | 9% |
| Selenium | 5.7µg | 0.9µg | 9% |
| Polyunsaturated fat | 4.153g | 5.398g | 8% |
| Vitamin K | 2.4µg | 11.2µg | 7% |
| Protein | 6.6g | 3.43g | 6% |
| Vitamin E | 0.72mg | 1.67mg | 6% |
| Calories | 433kcal | 312kcal | 6% |
| Vitamin C | 0mg | 4.7mg | 5% |
| Zinc | 1.09mg | 0.5mg | 5% |
| Folate | 47µg | 30µg | 4% |
| Magnesium | 53mg | 35mg | 4% |
| Vitamin B5 | 0.381mg | 0.58mg | 4% |
| Choline | 14.3mg | 36.8mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Monounsaturated fat | 4.865g | 5.969g | 3% |
| Vitamin B1 | 0.203mg | 0.17mg | 3% |
| Fiber | 3.4g | 3.8g | 2% |
| Phosphorus | 132mg | 125mg | 1% |
| Fats | 14.2g | 14.73g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin B3 | 2.858mg | 3.004mg | 1% |
| Calcium | 31mg | 18mg | 1% |
| Net carbs | 69.3g | 37.64g | N/A |
| Sugar | 37.43g | 0.3g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.06g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
| Contains more ProteinProtein | +92.4% |
| Contains more CarbsCarbs | +75.4% |
| Contains more WaterWater | +756.7% |
~equal in
Fats
~14.73g
~equal in
Other
~1.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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 | -44.9% |
| Contains more Mono. FatMonounsaturated fat | +22.7% |
| Contains more Poly. FatPolyunsaturated fat | +30% |
