Fries vs. Carrots
Nutrition comparison of Fries and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and carrots:
- Both carrots and fries are high in dietary fiber and potassium.
- Carrot has 72 times less saturated fat than fry.
- Carrot is an excellent source of Vitamin A.
- Fry has 14.8 times less sugar than carrot.
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and carrot has 87% less calories than fry - carrot has 41 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 carrots per calorie. Fries has a macronutrient ratio of 4:53:43 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Carrots | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 53% | 87% |
| Fat | 43% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and carrot has 77% less carbohydrates than fry - carrot has 9.6g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both carrots and fries are high in dietary fiber. Fry has 36% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fry has 14.8 times less sugar than carrot - carrot has 4.7g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 269% more protein than carrot - carrot has 0.93g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Carrot has 72 times less saturated fat than fry - carrot has 0.03g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and carrots are low in trans fat - fry has 0.06g of trans fat per 100 grams and carrot does not contain significant amounts.
Vitamins
Vitamin C
Carrots and fries contain similar amounts of Vitamin C - carrot has 5.9mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than fry - carrot has 835ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Carrots and fries contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Carrots and fries contain similar amounts of Vitamin K - carrot has 13.2ug 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. Both fries and carrots contain significant amounts of riboflavin and folate.
| Fries | Carrots | |
|---|---|---|
| Thiamin | 0.17 MG | 0.066 MG |
| Riboflavin | 0.039 MG | 0.058 MG |
| Niacin | 3.004 MG | 0.983 MG |
| Pantothenic acid | 0.58 MG | 0.273 MG |
| Vitamin B6 | 0.372 MG | 0.138 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Carrot has 83% more calcium than fry - carrot has 33mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Fry has 170% more iron than carrot - carrot has 0.3mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both carrots and fries are high in potassium. Fry has 81% more potassium than carrot - carrot has 320mg 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,
| Fries | Carrots | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 256 UG |
| beta-carotene | ~ | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Fries | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.002 G |
| Total | 0.436 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than carrot per 100 grams.
| Fries | Carrots | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.1 G |
| Total | 4.977 G | 0.1 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 (%) |
Carrots 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 carrots or fries contain more calories in 100 grams?Fry is high in calories and carrot has 90% less calories than fry - carrot has 41 calories in 100g and fry has 312 calories.
Does carrots or fries have more carbohydrates?
By weight, fry is high in carbohydrates and carrot has 80% fewer carbohydrates than fry - carrot has 9.6g of carbs for 100g and fry has 41.4g of carbohydrates.
Does carrots or fries contain more potassium?
Both carrots and fries are high in potassium. Fry has 80% more potassium than carrot - carrot has 320mg of potassium in 100 grams and fry has 579mg of potassium.