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  6. Wafer vs. French fries

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 are lower.

Food varieties used in this article are Cookies, chocolate wafers and Fast foods, potato, french fried in vegetable oil.

Infographic

Wafer 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.
Wafer
Wafer
8
:
2
French fries
French fries
Contains more Calcium +72.2%
Contains more Iron +395.1%
Contains more Magnesium +51.4%
Contains more Zinc +118%
Contains more Copper +273.4%
Contains more Manganese +181.8%
Contains more Selenium +533.3%
Contains more Potassium +175.7%
Contains less Sodium -63.8%
Equal in Phosphorus - 125
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
French fries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Calcium +72.2%
Contains more Iron +395.1%
Contains more Magnesium +51.4%
Contains more Zinc +118%
Contains more Copper +273.4%
Contains more Manganese +181.8%
Contains more Selenium +533.3%
Contains more Potassium +175.7%
Contains less Sodium -63.8%
Equal in Phosphorus - 125

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.
Wafer
Wafer
5
:
6
French fries
French fries
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +582.1%
Contains more Folate +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +131.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +629.4%
Contains more Vitamin K +366.7%
Equal in Vitamin B3 - 3.004
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
French fries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +19.4%
Contains more Vitamin B2 +582.1%
Contains more Folate +56.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +131.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +52.2%
Contains more Vitamin B6 +629.4%
Contains more Vitamin K +366.7%
Equal in Vitamin B3 - 3.004

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
French fries
French fries
Contains more Protein +92.4%
Contains more Carbs +75.4%
Contains more Water +756.7%
Equal in Fats - 14.73
Equal in Other - 1.85
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
French fries
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 Protein +92.4%
Contains more Carbs +75.4%
Contains more Water +756.7%
Equal in Fats - 14.73
Equal in Other - 1.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
0
:
3
French fries
French fries
Contains less Saturated Fat -44.9%
Contains more Monounsaturated Fat +22.7%
Contains more Polyunsaturated fat +30%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
French fries
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains less Saturated Fat -44.9%
Contains more Monounsaturated Fat +22.7%
Contains more Polyunsaturated fat +30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer French fries Opinion
Net carbs 69.3g 37.64g Wafer
Protein 6.6g 3.43g Wafer
Fats 14.2g 14.73g French fries
Carbs 72.7g 41.44g Wafer
Calories 433kcal 312kcal Wafer
Sugar 37.43g 0.3g French fries
Fiber 3.4g 3.8g French fries
Calcium 31mg 18mg Wafer
Iron 4.01mg 0.81mg Wafer
Magnesium 53mg 35mg Wafer
Phosphorus 132mg 125mg Wafer
Potassium 210mg 579mg French fries
Sodium 580mg 210mg French fries
Zinc 1.09mg 0.5mg Wafer
Copper 0.463mg 0.124mg Wafer
Manganese 0.696mg 0.247mg Wafer
Selenium 5.7µg 0.9µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 1.67mg French fries
Vitamin C 0mg 4.7mg French fries
Vitamin B1 0.203mg 0.17mg Wafer
Vitamin B2 0.266mg 0.039mg Wafer
Vitamin B3 2.858mg 3.004mg French fries
Vitamin B5 0.381mg 0.58mg French fries
Vitamin B6 0.051mg 0.372mg French fries
Folate 47µg 30µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 11.2µg French fries
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 0mg French fries
Trans Fat 0.06g Wafer
Saturated Fat 4.241g 2.336g French fries
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 5.969g French fries
Polyunsaturated fat 4.153g 5.398g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer French fries
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
27%
French fries
Minerals Daily Need Coverage Score
65%
Wafer
28%
French fries

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 37.13g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 370mg)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
French fries
French fries is lower in Saturated Fat (difference - 1.905g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.