Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and avocado:
Both fries and avocado are high in calories. Fry has 87% more calories than avocado - fry has 312 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, fries is much heavier in carbs, much lighter in fat and similar to avocado for protein. Fries has a macronutrient ratio of 4:53:43 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Fries | Avocado | |
---|---|---|
Protein | 4% | 4% |
Carbohydrates | 53% | 19% |
Fat | 43% | 77% |
Alcohol | ~ | ~ |
Fry is high in carbohydrates and avocado has 79% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
Both fries and avocado are high in dietary fiber. Avocado has 79% more dietary fiber than fry - fry has 3.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
Fries and avocado contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and avocado has 0.3g of sugar.
Fries and avocado contain similar amounts of protein - fry has 3.4g of protein per 100 grams and avocado has 2g of protein.
Fries and avocado contain similar amounts of saturated fat - fry has 2.3g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Both fries and avocado are low in trans fat - fry has 0.06g of trans fat per 100 grams and avocado does not contain significant amounts.
Avocado has 87% more Vitamin C than fry - fry has 4.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Avocado has more Vitamin A than fry - avocado has 7ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Fries and avocado contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Fries and avocado contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
Fry has more thiamin, however, avocado contains more riboflavin, pantothenic acid and folate. Both fries and avocado contain significant amounts of niacin and Vitamin B6.
Fries | Avocado | |
---|---|---|
Thiamin | 0.17 MG | 0.075 MG |
Riboflavin | 0.039 MG | 0.143 MG |
Niacin | 3.004 MG | 1.912 MG |
Pantothenic acid | 0.58 MG | 1.463 MG |
Vitamin B6 | 0.372 MG | 0.287 MG |
Folate | 30 UG | 89 UG |
Fries and avocado contain similar amounts of calcium - fry has 18mg of calcium per 100 grams and avocado has 13mg of calcium.
Fries and avocado contain similar amounts of iron - fry has 0.81mg of iron per 100 grams and avocado has 0.61mg of iron.
Both fries and avocado are high in potassium. Fry has 14% more potassium than avocado - fry has 579mg of potassium per 100 grams and avocado has 507mg of potassium.
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 | Avocado | |
---|---|---|
lutein + zeaxanthin | 27 UG | 271 UG |
beta-carotene | ~ | 63 UG |
alpha-carotene | ~ | 24 UG |
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than avocado per 100 grams.
Fries | Avocado | |
---|---|---|
alpha linoleic acid | 0.436 G | 0.125 G |
Total | 0.436 G | 0.125 G |
Comparing omega-6 fatty acids, fry has more linoleic acid than avocado per 100 grams.
Fries | Avocado | |
---|---|---|
other omega 6 | 0.029 G | 0.015 G |
linoleic acid | 4.948 G | 1.674 G |
Total | 4.977 G | 1.689 G |
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 Avocado .
Fries g
()
|
Daily Values (%) |
Avocado 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 % |
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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 | |||