Fries vs. Cashews

Nutrition comparison of Fries and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of fries versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fries and cashews:

  • Both cashews and fries are high in calories, carbohydrates, dietary fiber and potassium.
  • Cashew has more thiamin, however, fry contains more niacin.
  • Cashew is an excellent source of iron and protein.
  • Fry has 18.7 times less sugar than cashew.
Detailed nutritional comparison of fries and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Cashews src

Calories and Carbs

calories

Both cashews and fries are high in calories. Cashew has 77% more calories than fry - cashew has 553 calories per 100 grams and fry has 312 calories.

For macronutrient ratios, fries is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Fries has a macronutrient ratio of 4:53:43 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fries Cashews
Protein 4% 13%
Carbohydrates 53% 21%
Fat 43% 67%
Alcohol ~ ~

carbohydrates

Both cashews and fries are high in carbohydrates. Fry has 37% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and fry has 41.4g of carbohydrates.

dietary fiber

Both cashews and fries are high in dietary fiber. Fry has 15% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.

sugar

Fry has 18.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and fry has 0.3g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 431% more protein than fry - cashew has 18.2g of protein per 100 grams and fry has 3.4g of protein.

Fat

saturated fat

Cashew is high in saturated fat and fry has 70% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and fry has 2.3g of saturated fat.

trans fat

Both fries and cashews are low in trans fat - fry has 0.06g of trans fat per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Fry has 840% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.

Vitamin E

Cashews and fries contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.

Vitamin K

Cashew has 204% more Vitamin K than fry - cashew has 34.1ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, however, fry contains more niacin. Both fries and cashews contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.

Fries Cashews
Thiamin 0.17 MG 0.423 MG
Riboflavin 0.039 MG 0.058 MG
Niacin 3.004 MG 1.062 MG
Pantothenic acid 0.58 MG 0.864 MG
Vitamin B6 0.372 MG 0.417 MG
Folate 30 UG 25 UG

Minerals

calcium

Cashew has 106% more calcium than fry - cashew has 37mg of calcium per 100 grams and fry has 18mg of calcium.

iron

Cashew is an excellent source of iron and it has 725% more iron than fry - cashew has 6.7mg of iron per 100 grams and fry has 0.81mg of iron.

potassium

Both cashews and fries are high in potassium. Cashew has 14% more potassium than fry - cashew has 660mg of potassium per 100 grams and fry has 579mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both fries and cashews contain significant amounts of lutein + zeaxanthin.

Fries Cashews
lutein + zeaxanthin 27 UG 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than cashew per 100 grams.

Fries Cashews
alpha linoleic acid 0.436 G 0.062 G
Total 0.436 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, both fries and cashews contain significant amounts of linoleic acid.

Fries Cashews
other omega 6 0.07 G 0.266 G
linoleic acid 4.948 G 7.782 G
Total 5.018 G 8.048 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: Fries (Fast foods, potato, french fried in vegetable oil) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or fries contain more calories in 100 grams?
Both cashews and fries are high in calories. Cashew has 80% more calories than fry - cashew has 553 calories in 100g and fry has 312 calories.

Does cashews or fries have more carbohydrates?
By weight, both cashews and fries are high in carbohydrates. fry has 40% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and fry has 41.4g of carbohydrates.

Does cashews or fries contain more iron?
Cashew is an abundant source of iron and it has 730% more iron than fry - cashew has 6.7mg of iron in 100 grams and fry has 0.81mg of iron.

Does cashews or fries contain more potassium?
Both cashews and fries are high in potassium. Cashew has 10% more potassium than fry - cashew has 660mg of potassium in 100 grams and fry has 579mg of potassium.