Explore What is the difference between mashed potatoes and french fries

Potatoes are a very common food and can be used to make many dishes, such as mashed potatoes and French fries. Today, let's talk about the differences between mashed potatoes and French fries!

What is the difference between mashed potatoes and french fries?

Appearance and Shape

Mashed Potatoes: They have a delicate and soft texture, presenting a paste or pile shape.

French Fries: They are long and slender strips. After being deep-fried, the exterior is golden brown and they have a certain hardness.

Taste and Flavor

Mashed Potatoes: They have a soft, delicate texture that melts in the mouth. The taste is relatively mild, with a sweet flavor.

French Fries: They are crispy on the outside and tender on the inside. When bitten, there is a "crunch" sound. The surface is crispy and the inside is soft.

Cooking Methods

Mashed Potatoes: The cooking method is simple. Just wash, peel, and cut the potatoes into pieces, then boil or steam them. After that, use tools like spoons or rolling pins to mash them into a paste.

French Fries: Peel the potatoes and cut them into even strips. Rinse the surface starch with clear water, then dry the moisture. Put them in a frying pan and fry until they turn golden brown.

Nutritional Composition

Mashed Potatoes: They are rich in carbohydrates, protein, vitamins, and minerals, but have a relatively low content of dietary fiber.

French Fries: After being deep-fried, they have a high content of fat and calories. Their nutritional composition is similar to that of mashed potatoes, but some nutrients such as vitamins are lost during the frying process.

Eating Scenarios

Mashed Potatoes: They are served as a side dish in Western cuisine, often paired with main courses like steak or roasted chicken. They are also suitable as baby food or for the elderly.

French Fries: They are a common fast food item, usually served as a snack or side dish along with hamburgers, fried chicken, etc.

What is healthier, french fries or mashed potatoes?

Mashed potatoes are relatively healthier.

Firstly, from a nutritional perspective, mashed potatoes retain the nutrients of potatoes, such as carbohydrates, protein, vitamins, and minerals, which can provide nutrition for the human body. If milk is added during the making process, it will increase the protein and calcium content.

On the other hand, because French fries go through high-temperature frying, some nutrients are lost, such as vitamins and minerals like potassium, which reduces the nutritional value of potatoes to some extent.

In terms of calories, French fries have relatively high calories. After being fried at high temperature, their calorie content increases significantly. About 100 grams of French fries contain approximately 320 kilocalories, so it is not recommended for people trying to lose weight to eat them in excess.

In comparison, the calorie content of mashed potatoes is much lower. Since the cooking method of mashed potatoes is simple and does not require complex procedures, about 100 grams of mashed potatoes contain approximately 105 kilocalories.

In general, if you are pursuing a healthy diet, it is recommended to choose mashed potatoes. However, reduce the use of butter and cream, and use milk or a small amount of olive oil instead. Although French fries are delicious, it is best not to eat them frequently to avoid excessive intake of fat.

What has more carbs mashed potatoes or french fries?

French fries have a higher carbohydrate content.

According to the reference of the United States Department of Agriculture database, about 100 grams of French fries contain approximately 20.8 grams of carbohydrates, while about 100 grams of mashed potatoes contain approximately 11.67 grams of carbohydrates.

The high carbohydrate content of French fries is mainly because during the frying process, the starch structure inside the potatoes changes, making the carbohydrate content relatively concentrated.

During the making process of mashed potatoes, ingredients such as milk and butter are usually added, which will dilute the proportion of carbohydrates in the potatoes themselves.

However, it should be noted that the glycemic index (GI) of mashed potatoes is relatively high, at 73, making them a high-GI food, while the GI value of French fries is 64, making them a medium-GI food.

Mashed potatoes vs french fries calories

Mashed Potatoes: Mashed potatoes are made from potatoes. Take plain mashed potatoes as an example. Every 100 grams of mashed potatoes contain 86 - 120 kilocalories. The calorie sources are 98% starch and a small amount of fat.

French Fries: French fries are cooked at high temperature, so they have relatively high calories. Every 100 grams of French fries contain 315 - 390 kilocalories. The main calorie sources are 60% fat and starch substances.

Tip: If you want the calories of French fries to be lower, you can choose to cook them in an air fryer, which can greatly reduce their calorie content.

Are french fries filling?

Potatoes themselves are a food with a strong sense of satiety. The satiety index of boiled or roasted potatoes is very high.

Although French fries have high calories, their satiety is not strong. This is because during the production process of French fries, they are deep-fried. Although they absorb a large amount of fat, they also lose some dietary fiber and moisture at the same time. These fibers and moisture are the main substances for satiety. After frying, the satiety time of French fries is significantly shortened.

If you want to fill your stomach with French fries, you may need to eat more, but this will also lead to excessive calorie intake. If you want to eat healthier, it is recommended to choose roasted or boiled potatoes.

Is mashed potatoes healthy for weight loss?

Potatoes are low in calories and high in fiber. Every 100 grams of potatoes contain only 70 - 80 kilocalories. They are also rich in dietary fiber and resistant starch, which can slow down the digestion speed, increase satiety, and reduce hunger. In addition, the high potassium content in potatoes helps maintain normal metabolism.

However, some ingredients are added during the production process of mashed potatoes. If butter, cream, or sugar are added, the calorie content will increase significantly, which is not good for weight loss. But if high-calorie ingredients are replaced with low-fat yogurt or skim milk, it will be helpful for weight loss.

Secondly, although the glycemic index (GI) of mashed potatoes is relatively high, by pairing them with high-protein foods (such as chicken breast and eggs) or vegetables rich in dietary fiber (such as spinach and carrots), the post-meal blood sugar response can be effectively reduced and satiety can be increased.