Fries vs. Cashews
Nutrition comparison of Fries and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and cashews:
- Both cashews and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Cashew has more thiamin, however, fry contains more niacin.
- Cashew is an excellent source of iron and protein.
- Fry has 18.7 times less sugar than cashew.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and fries are high in calories. Cashew has 77% more calories than fry - cashew has 553 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Fries has a macronutrient ratio of 4:53:43 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Cashews | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 53% | 21% |
| Fat | 43% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and fries are high in carbohydrates. Fry has 37% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both cashews and fries are high in dietary fiber. Fry has 15% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fry has 18.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 431% more protein than fry - cashew has 18.2g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and fry has 70% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and cashews are low in trans fat - fry has 0.06g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Fry has 840% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin E
Cashews and fries contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Cashew has 204% more Vitamin K than fry - cashew has 34.1ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, however, fry contains more niacin. Both fries and cashews contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Fries | Cashews | |
|---|---|---|
| Thiamin | 0.17 MG | 0.423 MG |
| Riboflavin | 0.039 MG | 0.058 MG |
| Niacin | 3.004 MG | 1.062 MG |
| Pantothenic acid | 0.58 MG | 0.864 MG |
| Vitamin B6 | 0.372 MG | 0.417 MG |
| Folate | 30 UG | 25 UG |
Minerals
calcium
Cashew has 106% more calcium than fry - cashew has 37mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Cashew is an excellent source of iron and it has 725% more iron than fry - cashew has 6.7mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both cashews and fries are high in potassium. Cashew has 14% more potassium than fry - cashew has 660mg 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, both fries and cashews contain significant amounts of lutein + zeaxanthin.
| Fries | Cashews | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Fries | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.062 G |
| Total | 0.436 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both fries and cashews contain significant amounts of linoleic acid.
| Fries | Cashews | |
|---|---|---|
| other omega 6 | 0.07 G | 0.266 G |
| linoleic acid | 4.948 G | 7.782 G |
| Total | 5.018 G | 8.048 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 (%) |
Cashews 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 cashews or fries contain more calories in 100 grams?Both cashews and fries are high in calories. Cashew has 80% more calories than fry - cashew has 553 calories in 100g and fry has 312 calories.
Does cashews or fries have more carbohydrates?
By weight, both cashews and fries are high in carbohydrates. fry has 40% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and fry has 41.4g of carbohydrates.
Does cashews or fries contain more iron?
Cashew is an abundant source of iron and it has 730% more iron than fry - cashew has 6.7mg of iron in 100 grams and fry has 0.81mg of iron.
Does cashews or fries contain more potassium?
Both cashews and fries are high in potassium. Cashew has 10% more potassium than fry - cashew has 660mg of potassium in 100 grams and fry has 579mg of potassium.