Fries vs. Zucchini
Nutrition comparison of Fries and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and zucchini:
- Both zucchini and fries are high in potassium.
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6, however, zucchini contains more riboflavin.
- Fry is an excellent source of dietary fiber.
- Zucchini has 26.8 times less saturated fat than fry.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and zucchini has 95% less calories than fry - zucchini has 17 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, lighter in carbs and much heavier in fat compared to zucchini per calorie. Fries has a macronutrient ratio of 4:53:43 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Zucchini | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 53% | 62% |
| Fat | 43% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and zucchini has 92% less carbohydrates than fry - zucchini has 3.1g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 280% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Zucchini and fries contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 183% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Zucchini has 26.8 times less saturated fat than fry - zucchini has 0.08g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and zucchini are low in trans fat - fry has 0.06g of trans fat per 100 grams and zucchini does not contain significant amounts.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 281% more Vitamin C than fry - zucchini has 17.9mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than fry - zucchini has 10ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 12 times more Vitamin E than zucchini - zucchini has 0.12mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Zucchini and fries contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid and Vitamin B6, however, zucchini contains more riboflavin. Both fries and zucchini contain significant amounts of folate.
| Fries | Zucchini | |
|---|---|---|
| Thiamin | 0.17 MG | 0.045 MG |
| Riboflavin | 0.039 MG | 0.094 MG |
| Niacin | 3.004 MG | 0.451 MG |
| Pantothenic acid | 0.58 MG | 0.204 MG |
| Vitamin B6 | 0.372 MG | 0.163 MG |
| Folate | 30 UG | 24 UG |
Minerals
calcium
Zucchini and fries contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Fry has 119% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both zucchini and fries are high in potassium. Fry has 122% more potassium than zucchini - zucchini has 261mg of potassium per 100 grams and fry has 579mg 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 zucchini per 100 grams.
| Fries | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.061 G |
| Total | 0.436 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than zucchini per 100 grams.
| Fries | Zucchini | |
|---|---|---|
| other omega 6 | 0.07 G | 0.001 G |
| linoleic acid | 4.948 G | 0.03 G |
| Total | 5.018 G | 0.031 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 (%) |
Zucchini 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 % |
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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 % |
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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 zucchini or fries contain more calories in 100 grams?Fry is high in calories and zucchini has 100% less calories than fry - zucchini has 17 calories in 100g and fry has 312 calories.
Does zucchini or fries have more carbohydrates?
By weight, fry is high in carbohydrates and zucchini has 90% fewer carbohydrates than fry - zucchini has 3.1g of carbs for 100g and fry has 41.4g of carbohydrates.
Does zucchini or fries contain more potassium?
Both zucchini and fries are high in potassium. Fry has 120% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and fry has 579mg of potassium.