Fries vs. Avocado
Nutrition comparison of Fries and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and avocado:
- Both fries and avocado are high in calories, dietary fiber and potassium.
- Fry has more thiamin, however, avocado contains more riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and avocado are high in calories. Fry has 87% more calories than avocado - fry has 312 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, fries is much heavier in carbs, much lighter in fat and similar to avocado for protein. Fries has a macronutrient ratio of 4:53:43 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Avocado | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 53% | 19% |
| Fat | 43% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and avocado has 79% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both fries and avocado are high in dietary fiber. Avocado has 79% more dietary fiber than fry - fry has 3.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Fries and avocado contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Fries and avocado contain similar amounts of protein - fry has 3.4g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Fries and avocado contain similar amounts of saturated fat - fry has 2.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both fries and avocado are low in trans fat - fry has 0.06g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 87% more Vitamin C than fry - fry has 4.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than fry - avocado has 7ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fries and avocado contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Fries and avocado contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Fry has more thiamin, however, avocado contains more riboflavin, pantothenic acid and folate. Both fries and avocado contain significant amounts of niacin and Vitamin B6.
| Fries | Avocado | |
|---|---|---|
| Thiamin | 0.17 MG | 0.075 MG |
| Riboflavin | 0.039 MG | 0.143 MG |
| Niacin | 3.004 MG | 1.912 MG |
| Pantothenic acid | 0.58 MG | 1.463 MG |
| Vitamin B6 | 0.372 MG | 0.287 MG |
| Folate | 30 UG | 89 UG |
Minerals
calcium
Fries and avocado contain similar amounts of calcium - fry has 18mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Fries and avocado contain similar amounts of iron - fry has 0.81mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both fries and avocado are high in potassium. Fry has 14% more potassium than avocado - fry has 579mg of potassium per 100 grams and avocado has 507mg 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,
| Fries | Avocado | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 271 UG |
| beta-carotene | ~ | 63 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Fries | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.125 G |
| Total | 0.436 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than avocado per 100 grams.
| Fries | Avocado | |
|---|---|---|
| other omega 6 | 0.029 G | 0.015 G |
| linoleic acid | 4.948 G | 1.674 G |
| Total | 4.977 G | 1.689 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 (%) |
Avocado 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 avocado contain more calories in 100 grams?Both fries and avocado are high in calories. Fry has 90% more calories than avocado - fry has 312 calories in 100g and avocado has 167 calories.
Does fries or avocado have more carbohydrates?
By weight, fry is high in carbohydrates and avocado has 80% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does fries or avocado contain more potassium?
Both fries and avocado are high in potassium. Fry has 10% more potassium than avocado - fry has 579mg of potassium in 100 grams and avocado has 507mg of potassium.