Brown Rice vs. Fries
Nutrition comparison of Cooked Brown Rice and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and fries:
- Both brown rice and fries are high in calories.
- Brown rice has 7.9 times less saturated fat than fry.
- Fry has more Vitamin B6 and folate.
- Fry is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and fries are high in calories. Fry has 154% more calories than brown rice - brown rice has 123 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Fries | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 84% | 53% |
| Fat | 7% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and brown rice has 38% less carbohydrates than fry - brown rice has 25.6g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 138% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Brown rice and fries contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Brown rice and fries contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Brown rice has 7.9 times less saturated fat than fry - brown rice has 0.26g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and brown rice are low in trans fat - fry has 0.06g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than brown rice - fry has 4.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Fry has 882% more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Brown rice and fries contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more Vitamin B6 and folate. Both brown rice and fries contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Brown Rice | Fries | |
|---|---|---|
| Thiamin | 0.178 MG | 0.17 MG |
| Riboflavin | 0.069 MG | 0.039 MG |
| Niacin | 2.561 MG | 3.004 MG |
| Pantothenic acid | 0.38 MG | 0.58 MG |
| Vitamin B6 | 0.123 MG | 0.372 MG |
| Folate | 9 UG | 30 UG |
Minerals
calcium
Fry has 500% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Brown rice and fries contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 573% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and fry has 579mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Fries | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.436 G |
| Total | 0.011 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Fries | |
|---|---|---|
| other omega 6 | ~ | 0.029 G |
| linoleic acid | 0.355 G | 4.948 G |
| Total | 0.355 G | 4.977 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Fries (Fast foods, potato, french fried in vegetable oil) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Fries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or fries contain more calories in 100 grams?Both brown rice and fries are high in calories. Fry has 150% more calories than brown rice - brown rice has 123 calories in 100g and fry has 312 calories.
Does brown rice or fries have more carbohydrates?
By weight, fry is high in carbohydrates and brown rice has 40% fewer carbohydrates than fry - brown rice has 25.6g of carbs for 100g and fry has 41.4g of carbohydrates.
Does brown rice or fries contain more potassium?
Fry is a rich source of potassium and it has 570% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and fry has 579mg of potassium.