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Wheat vs. French fries — In-Depth Nutrition Comparison

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The main differences between wheat and french fries

  • Wheat is richer than french fries in selenium, manganese, phosphorus, copper, iron, zinc, magnesium, vitamin B3, and vitamin B1.
  • Daily need coverage for selenium for wheat is 161% higher.
  • Wheat contains 12 times more manganese than french fries. Wheat contains 3.012mg of manganese, while french fries contain 0.247mg.
  • Wheat contains less saturated fat.
  • Wheat has a lower glycemic index than french fries.

Food types used in this article are Wheat, durum and Fast foods, potato, french fried in vegetable oil.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +311.4%
Contains more CalciumCalcium +88.9%
Contains more IronIron +334.6%
Contains more CopperCopper +346%
Contains more ZincZinc +732%
Contains more PhosphorusPhosphorus +306.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1119.4%
Contains more SeleniumSelenium +9833.3%
Contains more PotassiumPotassium +34.3%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +146.5%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more FolateFolate +43.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat French fries DV% diff.
Selenium 89.4µg 0.9µg 161%
Manganese 3.012mg 0.247mg 120%
Phosphorus 508mg 125mg 55%
Copper 0.553mg 0.124mg 48%
Iron 3.52mg 0.81mg 34%
Zinc 4.16mg 0.5mg 33%
Polyunsaturated fat 0.978g 5.398g 29%
Magnesium 144mg 35mg 26%
Vitamin B3 6.738mg 3.004mg 23%
Protein 13.68g 3.43g 21%
Vitamin B1 0.419mg 0.17mg 21%
Fats 2.47g 14.73g 19%
Fiber 3.8g 15%
Monounsaturated fat 0.344g 5.969g 14%
Vitamin E 1.67mg 11%
Carbs 71.13g 41.44g 10%
Vitamin K 11.2µg 9%
Saturated fat 0.454g 2.336g 9%
Sodium 2mg 210mg 9%
Choline 36.8mg 7%
Vitamin B5 0.935mg 0.58mg 7%
Vitamin B2 0.121mg 0.039mg 6%
Vitamin C 0mg 4.7mg 5%
Potassium 431mg 579mg 4%
Vitamin B6 0.419mg 0.372mg 4%
Folate 43µg 30µg 3%
Calcium 34mg 18mg 2%
Calories 339kcal 312kcal 1%
Net carbs 71.13g 37.64g N/A
Sugar 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +298.8%
Contains more CarbsCarbs +71.6%
Contains more FatsFats +496.4%
Contains more WaterWater +252.4%
~equal in Other ~1.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -80.6%
Contains more Mono. FatMonounsaturated fat +1635.2%
Contains more Poly. FatPolyunsaturated fat +451.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.