Fries vs. Broccoli
Nutrition comparison of Fries and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and broccoli:
- Both broccoli and fries are high in dietary fiber and potassium.
- Broccoli has 19.4 times less saturated fat than fry.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Fry has more thiamin, niacin and Vitamin B6, however, broccoli contains more riboflavin.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and broccoli has 89% less calories than fry - broccoli has 34 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is much lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Fries has a macronutrient ratio of 4:53:43 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 53% | 65% |
| Fat | 43% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and broccoli has 84% less carbohydrates than fry - broccoli has 6.6g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both broccoli and fries are high in dietary fiber. Fry has 46% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Broccoli and fries contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Broccoli and fries contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Broccoli has 19.4 times less saturated fat than fry - broccoli has 0.11g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and broccoli are low in trans fat - fry has 0.06g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 17 times more Vitamin C than fry - broccoli has 89.2mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than fry - broccoli has 31ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Broccoli and fries contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 807% more Vitamin K than fry - broccoli has 101.6ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin and Vitamin B6, however, broccoli contains more riboflavin. Both fries and broccoli contain significant amounts of pantothenic acid and folate.
| Fries | Broccoli | |
|---|---|---|
| Thiamin | 0.17 MG | 0.071 MG |
| Riboflavin | 0.039 MG | 0.117 MG |
| Niacin | 3.004 MG | 0.639 MG |
| Pantothenic acid | 0.58 MG | 0.573 MG |
| Vitamin B6 | 0.372 MG | 0.175 MG |
| Folate | 30 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 161% more calcium than fry - broccoli has 47mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Broccoli and fries contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both broccoli and fries are high in potassium. Fry has 83% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and fry has 579mg 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 | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Fries | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.0215 G |
| Total | 0.436 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than broccoli per 100 grams.
| Fries | Broccoli | |
|---|---|---|
| other omega 6 | 0.07 G | 0.006 G |
| linoleic acid | 4.948 G | 0.049 G |
| Total | 5.018 G | 0.055 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 (%) |
Broccoli 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 broccoli or fries contain more calories in 100 grams?Fry is high in calories and broccoli has 90% less calories than fry - broccoli has 34 calories in 100g and fry has 312 calories.
Does broccoli or fries have more carbohydrates?
By weight, fry is high in carbohydrates and broccoli has 80% fewer carbohydrates than fry - broccoli has 6.6g of carbs for 100g and fry has 41.4g of carbohydrates.
Does broccoli or fries contain more potassium?
Both broccoli and fries are high in potassium. Fry has 80% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and fry has 579mg of potassium.