Fries vs. Blueberry

Nutrition comparison of Fries and Blueberry


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

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

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

  • Both fries and blueberry are high in dietary fiber.
  • Blueberry has 82.4 times less saturated fat than fry.
  • Fry has 32.2 times less sugar than blueberry.
  • Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Fry is an excellent source of potassium.
Detailed nutritional comparison of fries and blueberry 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 Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Blueberry src

Calories and Carbs

calories

Fry is high in calories and blueberry has 82% less calories than fry - fry has 312 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to blueberry for protein. Fries has a macronutrient ratio of 4:53:43 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fries Blueberry
Protein 4% 5%
Carbohydrates 53% 91%
Fat 43% 5%
Alcohol ~ ~

carbohydrates

Fry is high in carbohydrates and blueberry has 65% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both fries and blueberry are high in dietary fiber. Fry has 58% more dietary fiber than blueberry - fry has 3.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Fry has 32.2 times less sugar than blueberry - fry has 0.3g of sugar per 100 grams and blueberry has 10g of sugar.



Protein

protein

Fry has 364% more protein than blueberry - fry has 3.4g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Blueberry has 82.4 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Blueberry has 106% more Vitamin C than fry - fry has 4.7mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Blueberry and fries contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and fry does not contain significant amounts.

Vitamin E

Fries and blueberry contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Fries and blueberry contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both fries and blueberry contain significant amounts of riboflavin.

Fries Blueberry
Thiamin 0.17 MG 0.037 MG
Riboflavin 0.039 MG 0.041 MG
Niacin 3.004 MG 0.418 MG
Pantothenic acid 0.58 MG 0.124 MG
Vitamin B6 0.372 MG 0.052 MG
Folate 30 UG 6 UG

Minerals

calcium

Fry has 200% more calcium than blueberry - fry has 18mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Fry has 189% more iron than blueberry - fry has 0.81mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Fry is an excellent source of potassium and it has 652% more potassium than blueberry - fry has 579mg of potassium per 100 grams and blueberry has 77mg 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 Blueberry
lutein + zeaxanthin 27 UG 80 UG
beta-carotene ~ 32 UG

Omega-3 and Omega-6

omega 3s

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

Fries Blueberry
alpha linoleic acid 0.436 G 0.058 G
Total 0.436 G 0.058 G

omega 6s

Comparing omega-6 fatty acids, fry has more linoleic acid than blueberry per 100 grams.

Fries Blueberry
other omega 6 0.029 G ~
linoleic acid 4.948 G 0.088 G
Total 4.977 G 0.088 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 Blueberry (Blueberries, raw) .

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