Beef vs. Fries
Nutrition comparison of Cooked Beef and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and fries:
- Both beef and fries are high in calories and potassium.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Fry has 18.4 times less trans fat than beef.
- Fry has more thiamin and folate, however, beef contains more riboflavin and Vitamin B12.
- Fry is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and fries are high in calories. Fry has 13% more calories than beef - beef has 277 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and heavier in fat compared to fries per calorie. Beef has a macronutrient ratio of 38:0:62 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Fries | |
|---|---|---|
| Protein | 38% | 4% |
| Carbohydrates | ~ | 53% |
| Fat | 62% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and beef has less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Fry is an excellent source of dietary fiber and it has more dietary fiber than beef - fry has 3.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Fries and beef contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 640% more protein than fry - beef has 25.4g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and fry has 68% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Fry has 18.4 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and fry has 0.06g of trans fat.
cholesterol
Fry has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and fry does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than beef - fry has 4.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and fries contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin D
Beef and fries contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 12 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Beef and fries contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin and folate, however, beef contains more riboflavin and Vitamin B12. Both beef and fries contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Beef | Fries | |
|---|---|---|
| Thiamin | 0.051 MG | 0.17 MG |
| Riboflavin | 0.176 MG | 0.039 MG |
| Niacin | 4.537 MG | 3.004 MG |
| Pantothenic acid | 0.658 MG | 0.58 MG |
| Vitamin B6 | 0.336 MG | 0.372 MG |
| Folate | 11 UG | 30 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 94% more calcium than fry - beef has 35mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Beef is a great source of iron and it has 178% more iron than fry - beef has 2.3mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both beef and fries are high in potassium. Fry has 111% more potassium than beef - beef has 275mg 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 beef per 100 grams.
| Beef | Fries | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.436 G |
| Total | 0.056 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than beef per 100 grams.
| Beef | Fries | |
|---|---|---|
| other omega 6 | 0.012 G | 0.029 G |
| linoleic acid | 0.39 G | 4.948 G |
| Total | 0.402 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.
Cooked Beef 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 beef or fries contain more calories in 100 grams?Both beef and fries are high in calories. Fry has 10% more calories than beef - beef has 277 calories in 100g and fry has 312 calories.
Is beef or fries better for protein?
Beef is a fantastic source of protein and it has 640% more protein than fry - beef has 25.4g of protein per 100 grams and fry has 3.4g of protein.
Does fries or beef have more carbohydrates?
By weight, fry is high in carbohydrates and beef has fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and beef has no carbs..
Does beef or fries contain more potassium?
Both beef and fries are high in potassium. Fry has 110% more potassium than beef - beef has 275mg of potassium in 100 grams and fry has 579mg of potassium.