Fries vs. Chicken Breast
Nutrition comparison of Fries and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and chicken breast:
- Both fries and chicken breast are high in calories and potassium.
- Chicken breast has 57% less saturated fat than fry.
- Chicken breast is an excellent source of protein.
- Fry has more thiamin and folate, however, chicken breast contains more riboflavin, niacin and Vitamin B12.
- Fry is an excellent source of dietary fiber.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and chicken breast are high in calories. Fry has 89% more calories than chicken breast - fry has 312 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, fries is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Fries has a macronutrient ratio of 4:53:43 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Chicken Breast | |
|---|---|---|
| Protein | 4% | 79% |
| Carbohydrates | 53% | ~ |
| Fat | 43% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and chicken breast has less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Fry is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - fry has 3.8g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Fries and chicken breast contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 804% more protein than fry - fry has 3.4g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 57% less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both fries and chicken breast are low in trans fat - fry has 0.06g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Fry has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and fry does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than chicken breast - fry has 4.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than fry - chicken breast has 6ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than fry - chicken breast has 5iu of Vitamin D per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 519% more Vitamin E than chicken breast - fry has 1.7mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Fries and chicken breast contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Fry has more thiamin and folate, however, chicken breast contains more riboflavin, niacin and Vitamin B12. Both fries and chicken breast contain significant amounts of pantothenic acid and Vitamin B6.
| Fries | Chicken Breast | |
|---|---|---|
| Thiamin | 0.17 MG | 0.07 MG |
| Riboflavin | 0.039 MG | 0.114 MG |
| Niacin | 3.004 MG | 13.712 MG |
| Pantothenic acid | 0.58 MG | 0.965 MG |
| Vitamin B6 | 0.372 MG | 0.6 MG |
| Folate | 30 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Fries and chicken breast contain similar amounts of calcium - fry has 18mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Fries and chicken breast contain similar amounts of iron - fry has 0.81mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both fries and chicken breast are high in potassium. Fry has 126% more potassium than chicken breast - fry has 579mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than fry per 100 grams.
| Fries | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.436 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than chicken breast per 100 grams.
| Fries | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.004 G | 0.06 G |
| linoleic acid | 4.948 G | 0.59 G |
| Total | 4.952 G | 0.65 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.
Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Fries g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 fries or chicken breast contain more calories in 100 grams?Both fries and chicken breast are high in calories. Fry has 90% more calories than chicken breast - fry has 312 calories in 100g and chicken breast has 165 calories.
Is fries or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 800% more protein than fry - fry has 3.4g of protein per 100 grams and chicken breast has 31g of protein.
Does fries or chicken breast have more carbohydrates?
By weight, fry is high in carbohydrates and chicken breast has fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and chicken breast has no carbs..
Does fries or chicken breast contain more potassium?
Both fries and chicken breast are high in potassium. Fry has 130% more potassium than chicken breast - fry has 579mg of potassium in 100 grams and chicken breast has 256mg of potassium.