Fries vs. Lentils
Nutrition comparison of Fries and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and lentils:
- Both fries and lentils are high in calories, dietary fiber and potassium.
- Fry has more niacin and Vitamin B6, however, lentil contains more folate.
- Lentil has 43 times less saturated fat than fry.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and lentils are high in calories. Fry has 169% more calories than lentil - fry has 312 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, fries is much lighter in protein, lighter in carbs and much heavier in fat compared to lentils per calorie. Fries has a macronutrient ratio of 4:53:43 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Lentils | |
|---|---|---|
| Protein | 4% | 30% |
| Carbohydrates | 53% | 67% |
| Fat | 43% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and lentil has 51% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both fries and lentils are high in dietary fiber. Lentil has 108% more dietary fiber than fry - fry has 3.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Fries and lentils contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 163% more protein than fry - fry has 3.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 43 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both fries and lentils are low in trans fat - fry has 0.06g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Fry has 213% more Vitamin C than lentil - fry has 4.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and fries contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 14 times more Vitamin E than lentil - fry has 1.7mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Fries and lentils contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Fry has more niacin and Vitamin B6, however, lentil contains more folate. Both fries and lentils contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Fries | Lentils | |
|---|---|---|
| Thiamin | 0.17 MG | 0.169 MG |
| Riboflavin | 0.039 MG | 0.073 MG |
| Niacin | 3.004 MG | 1.06 MG |
| Pantothenic acid | 0.58 MG | 0.638 MG |
| Vitamin B6 | 0.372 MG | 0.178 MG |
| Folate | 30 UG | 181 UG |
Minerals
calcium
Fries and lentils contain similar amounts of calcium - fry has 18mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 311% more iron than fry - fry has 0.81mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both fries and lentils are high in potassium. Fry has 57% more potassium than lentil - fry has 579mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Fries | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.037 G |
| Total | 0.436 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than lentil per 100 grams.
| Fries | Lentils | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.137 G |
| Total | 4.977 G | 0.137 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 (%) |
Cooked Lentils 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 fries or lentils contain more calories in 100 grams?Both fries and lentils are high in calories. Fry has 170% more calories than lentil - fry has 312 calories in 100g and lentil has 116 calories.
Does fries or lentils have more carbohydrates?
By weight, fry is high in carbohydrates and lentil has 50% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does fries or lentils contain more iron?
Lentil is an abundant source of iron and it has 310% more iron than fry - fry has 0.81mg of iron in 100 grams and lentil has 3.3mg of iron.
Does fries or lentils contain more potassium?
Both fries and lentils are high in potassium. Fry has 60% more potassium than lentil - fry has 579mg of potassium in 100 grams and lentil has 369mg of potassium.