Fries vs. Garlic

Nutrition comparison of Fries and Garlic


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

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

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

  • Both garlic and fries are high in calories, carbohydrates, dietary fiber and potassium.
  • Garlic has 25.2 times less saturated fat than fry.
  • Garlic has more riboflavin and Vitamin B6, however, fry contains more niacin and folate.
  • Garlic is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of fries and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Garlic src

Calories and Carbs

calories

Both garlic and fries are high in calories. Fry has 109% more calories than garlic - garlic has 149 calories per 100 grams and fry has 312 calories.

For macronutrient ratios, fries is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Fries has a macronutrient ratio of 4:53:43 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fries Garlic
Protein 4% 16%
Carbohydrates 53% 82%
Fat 43% 3%
Alcohol ~ ~

carbohydrates

Both garlic and fries are high in carbohydrates. Fry has 25% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and fry has 41.4g of carbohydrates.

dietary fiber

Both garlic and fries are high in dietary fiber. Fry has 81% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.

sugar

Garlic and fries contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and fry has 0.3g of sugar.



Protein

protein

Garlic has 85% more protein than fry - garlic has 6.4g of protein per 100 grams and fry has 3.4g of protein.

Fat

saturated fat

Garlic has 25.2 times less saturated fat than fry - garlic has 0.09g of saturated fat per 100 grams and fry has 2.3g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 564% more Vitamin C than fry - garlic has 31.2mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.

Vitamin A

Garlic and fries contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and fry does not contain significant amounts.

Vitamin E

Fry has 19 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.

Vitamin K

Garlic and fries contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.

The B Vitamins

Garlic has more riboflavin and Vitamin B6, however, fry contains more niacin and folate. Both fries and garlic contain significant amounts of thiamin and pantothenic acid.

Fries Garlic
Thiamin 0.17 MG 0.2 MG
Riboflavin 0.039 MG 0.11 MG
Niacin 3.004 MG 0.7 MG
Pantothenic acid 0.58 MG 0.596 MG
Vitamin B6 0.372 MG 1.235 MG
Folate 30 UG 3 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 906% more calcium than fry - garlic has 181mg of calcium per 100 grams and fry has 18mg of calcium.

iron

Garlic has 110% more iron than fry - garlic has 1.7mg of iron per 100 grams and fry has 0.81mg of iron.

potassium

Both garlic and fries are high in potassium. Fry has 44% more potassium than garlic - garlic has 401mg 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, both fries and garlic contain significant amounts of lutein + zeaxanthin.

Fries Garlic
lutein + zeaxanthin 27 UG 16 UG
beta-carotene ~ 5 UG

Omega-3 and Omega-6

omega 3s

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

Fries Garlic
alpha linoleic acid 0.436 G 0.02 G
Total 0.436 G 0.02 G

omega 6s

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

Fries Garlic
other omega 6 0.029 G ~
linoleic acid 4.948 G 0.229 G
Total 4.977 G 0.229 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 Garlic (Garlic, raw) .

Fries g

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