Fries vs. Salmon

Nutrition comparison of Fries and Salmon


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

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

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

  • Both fries and salmon are high in calories and potassium.
  • Fry has more thiamin and folate, however, salmon contains more riboflavin, niacin and Vitamin B12.
  • Fry is an excellent source of dietary fiber.
  • Salmon has 65% less saturated fat than fry.
  • Salmon is an excellent source of Vitamin D and protein.
Detailed nutritional comparison of fries and salmon 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 Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Salmon src

Calories and Carbs

calories

Both fries and salmon are high in calories. Fry has 146% more calories than salmon - fry has 312 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, fries is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Fries has a macronutrient ratio of 4:53:43 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fries Salmon
Protein 4% 67%
Carbohydrates 53% ~
Fat 43% 33%
Alcohol ~ ~

carbohydrates

Fry is high in carbohydrates and salmon has less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Fry is an excellent source of dietary fiber and it has more dietary fiber than salmon - fry has 3.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Fries and salmon contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 498% more protein than fry - fry has 3.4g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Salmon has 65% less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both fries and salmon are low in trans fat - fry has 0.06g of trans fat per 100 grams and salmon has 0.03g of trans fat.

cholesterol

Fry has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and fry does not contain significant amounts.

Vitamins

Vitamin C

Fry has more Vitamin C than salmon - fry has 4.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has more Vitamin A than fry - salmon has 35ug of Vitamin A per 100 grams and fry does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than fry - salmon has 435iu of Vitamin D per 100 grams and fry does not contain significant amounts.

Vitamin E

Fries and salmon contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Fries and salmon contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Fry has more thiamin and folate, however, salmon contains more riboflavin, niacin and Vitamin B12. Both fries and salmon contain significant amounts of pantothenic acid and Vitamin B6.

Fries Salmon
Thiamin 0.17 MG 0.08 MG
Riboflavin 0.039 MG 0.105 MG
Niacin 3.004 MG 7.995 MG
Pantothenic acid 0.58 MG 1.03 MG
Vitamin B6 0.372 MG 0.611 MG
Folate 30 UG 4 UG
Vitamin B12 ~ 4.15 UG

Minerals

calcium

Fry has 157% more calcium than salmon - fry has 18mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Fry has 113% more iron than salmon - fry has 0.81mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both fries and salmon are high in potassium. Fry has 58% more potassium than salmon - fry has 579mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than fry per 100 grams.

Fries Salmon
alpha linoleic acid 0.436 G 0.047 G
DHA ~ 0.333 G
EPA ~ 0.182 G
DPA ~ 0.047 G
Total 0.436 G 0.609 G

omega 6s

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

Fries Salmon
other omega 6 ~ 0.004 G
linoleic acid 4.948 G 0.081 G
Total 4.948 G 0.085 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fries or Salmon .

Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Salmon (Fish, salmon, pink, raw) .

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FAQ

Does fries or salmon contain more calories in 100 grams?
Both fries and salmon are high in calories. Fry has 150% more calories than salmon - fry has 312 calories in 100g and salmon has 127 calories.

Is fries or salmon better for protein?
Salmon is a fantastic source of protein and it has 500% more protein than fry - fry has 3.4g of protein per 100 grams and salmon has 20.5g of protein.

Does fries or salmon have more carbohydrates?
By weight, fry is high in carbohydrates and salmon has fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and salmon has no carbs..

Does fries or salmon contain more potassium?
Both fries and salmon are high in potassium. Fry has 60% more potassium than salmon - fry has 579mg of potassium in 100 grams and salmon has 366mg of potassium.

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