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.
Detailed nutritional comparison of fries and avocado 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Avocado src

Here's an infographic summarizing the nutritional differences between fries and avocado. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fries or Avocado .

Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Avocado (Avocados, raw, California) .

Fries g

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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.