Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and fries:
Both fries and big mac are high in calories. Fry has 21% more calories than big mac - fry has 312 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, big mac is heavier in protein, much lighter in carbs and heavier in fat compared to fries per calorie. Big mac has a macronutrient ratio of 18:31:51 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Big Mac | Fries | |
---|---|---|
Protein | 18% | 4% |
Carbohydrates | 31% | 53% |
Fat | 51% | 43% |
Alcohol | ~ | ~ |
Fry is high in carbohydrates and big mac has 52% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
Fry is an excellent source of dietary fiber and it has 138% more dietary fiber than big mac - fry has 3.8g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
Fries and big mac contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and big mac has 4g of sugar.
Big mac is a great source of protein and it has 245% more protein than fry - fry has 3.4g of protein per 100 grams and big mac has 11.8g of protein.
Fry has 39% less saturated fat than big mac - fry has 2.3g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
Both fries and big mac are low in trans fat - fry has 0.06g of trans fat per 100 grams and big mac does not contain significant amounts.
Fry has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and fry does not contain significant amounts.
Fry has 10 times more Vitamin C than big mac - fry has 4.7mg of Vitamin C per 100 grams and big mac has 0.4mg of Vitamin C.
Big mac has more Vitamin A than fry - big mac has 56.5ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Fry has more Vitamin E than big mac - fry has 1.7mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Fry has more Vitamin K than big mac - fry has 11.2ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
Big mac has more riboflavin and Vitamin B12, however, fry contains more pantothenic acid and Vitamin B6. Both big mac and fries contain significant amounts of thiamin, niacin and folate.
Big Mac | Fries | |
---|---|---|
Thiamin | 0.176 MG | 0.17 MG |
Riboflavin | 0.209 MG | 0.039 MG |
Niacin | 3.384 MG | 3.004 MG |
Pantothenic acid | ~ | 0.58 MG |
Vitamin B6 | ~ | 0.372 MG |
Folate | 46 UG | 30 UG |
Vitamin B12 | 0.88 UG | ~ |
Big mac is an excellent source of calcium and it has 544% more calcium than fry - fry has 18mg of calcium per 100 grams and big mac has 116mg of calcium.
Big mac has 147% more iron than fry - fry has 0.81mg of iron per 100 grams and big mac has 2mg of iron.
Fry is an excellent source of potassium and it has 220% more potassium than big mac - fry has 579mg of potassium per 100 grams and big mac has 181mg of potassium.
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.
Big Mac g
()
|
Daily Values (%) |
Fries 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 | |||