Fries vs. Apple
Nutrition comparison of Fries and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and apple:
- Both fries and apple are high in dietary fiber.
- Apple has 82.4 times less saturated fat than fry.
- Fry has 33.6 times less sugar than apple.
- Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fry is an excellent source of potassium.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and apple has 83% less calories than fry - fry has 312 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to apple for protein. Fries has a macronutrient ratio of 4:53:43 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Apple | |
|---|---|---|
| Protein | 4% | 2% |
| Carbohydrates | 53% | 96% |
| Fat | 43% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and apple has 67% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both fries and apple are high in dietary fiber. Fry has 58% more dietary fiber than apple - fry has 3.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Fry has 33.6 times less sugar than apple - fry has 0.3g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Fry has 12 times more protein than apple - fry has 3.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 82.4 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both fries and apple are low in trans fat - fry has 0.06g of trans fat per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Fries and apple contain similar amounts of Vitamin C - fry has 4.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and fries contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 828% more Vitamin E than apple - fry has 1.7mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Fries and apple contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both fries and apple contain significant amounts of riboflavin.
| Fries | Apple | |
|---|---|---|
| Thiamin | 0.17 MG | 0.017 MG |
| Riboflavin | 0.039 MG | 0.026 MG |
| Niacin | 3.004 MG | 0.091 MG |
| Pantothenic acid | 0.58 MG | 0.061 MG |
| Vitamin B6 | 0.372 MG | 0.041 MG |
| Folate | 30 UG | 3 UG |
Minerals
calcium
Fry has 200% more calcium than apple - fry has 18mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Fry has 575% more iron than apple - fry has 0.81mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Fry is an excellent source of potassium and it has 441% more potassium than apple - fry has 579mg of potassium per 100 grams and apple has 107mg 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 apple contain significant amounts of lutein + zeaxanthin.
| Fries | Apple | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 29 UG |
| beta-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than apple per 100 grams.
| Fries | Apple | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.009 G |
| Total | 0.436 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than apple per 100 grams.
| Fries | Apple | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.043 G |
| Total | 4.977 G | 0.043 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.
Fries g
()
|
Daily Values (%) |
Apple 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 fries or apple contain more calories in 100 grams?Fry is high in calories and apple has 80% less calories than fry - fry has 312 calories in 100g and apple has 52 calories.
Does fries or apple have more carbohydrates?
By weight, fry is high in carbohydrates and apple has 70% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and apple has 13.8g of carbohydrates.
Does fries or apple contain more potassium?
Fry is a rich source of potassium and it has 440% more potassium than apple - fry has 579mg of potassium in 100 grams and apple has 107mg of potassium.