Fries vs. Canola Oil
Nutrition comparison of Fries and Canola Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
canola oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and canola oil:
- Both fries and canola oil are high in calories.
- Canola oil is an excellent source of Vitamin E.
- Fry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fry is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and canola oil are high in calories. Canola oil has 183% more calories than fry - fry has 312 calories per 100 grams and canola oil has 884 calories.
For macronutrient ratios, fries is heavier in protein, much heavier in carbs and much lighter in fat compared to canola oil per calorie. Fries has a macronutrient ratio of 4:53:43 and for canola oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Canola Oil | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 53% | ~ |
| Fat | 43% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and canola oil has less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and canola oil does not contain significant amounts.
dietary fiber
Fry is an excellent source of dietary fiber and it has more dietary fiber than canola oil - fry has 3.8g of dietary fiber per 100 grams and canola oil does not contain significant amounts.
sugar
Fries and canola oil contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and canola oil does not contain significant amounts.
Protein
protein
Fry has more protein than canola oil - fry has 3.4g of protein per 100 grams and canola oil does not contain significant amounts.
Fat
saturated fat
Canola oil is high in saturated fat and fry has 64% less saturated fat than canola oil - fry has 2.3g of saturated fat per 100 grams and canola oil has 6.5g of saturated fat.
trans fat
Both fries and canola oil are low in trans fat - fry has 0.06g of trans fat per 100 grams and canola oil has 0.77g of trans fat.
Vitamins
Vitamin C
Fry has more Vitamin C than canola oil - fry has 4.7mg of Vitamin C per 100 grams and canola oil does not contain significant amounts.
Vitamin E
Canola oil is an excellent source of Vitamin E and it has 12 times more Vitamin E than fry - fry has 1.7mg of Vitamin E per 100 grams and canola oil has 21.8mg of Vitamin E.
Vitamin K
Fry has more Vitamin K than canola oil - fry has 11.2ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.
The B Vitamins
Fry has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Fries | Canola Oil | |
|---|---|---|
| Thiamin | 0.17 MG | ~ |
| Riboflavin | 0.039 MG | ~ |
| Niacin | 3.004 MG | ~ |
| Pantothenic acid | 0.58 MG | ~ |
| Vitamin B6 | 0.372 MG | ~ |
| Folate | 30 UG | ~ |
Minerals
calcium
Fry has more calcium than canola oil - fry has 18mg of calcium per 100 grams and canola oil does not contain significant amounts.
iron
Fry has more iron than canola oil - fry has 0.81mg of iron per 100 grams and canola oil does not contain significant amounts.
potassium
Fry is an excellent source of potassium and it has more potassium than canola oil - fry has 579mg of potassium per 100 grams and canola oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than fry per 100 grams.
| Fries | Canola Oil | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 2.597 G |
| Total | 0.436 G | 2.597 G |
omega 6s
Comparing omega-6 fatty acids, canola oil has more linoleic acid than fry per 100 grams.
| Fries | Canola Oil | |
|---|---|---|
| other omega 6 | 0.07 G | 0.674 G |
| linoleic acid | 4.948 G | 14.501 G |
| Total | 5.018 G | 15.175 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 Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) .
Fries g
()
|
Daily Values (%) |
Canola Oil 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 canola oil contain more calories in 100 grams?Both fries and canola oil are high in calories. Canola oil has 180% more calories than fry - fry has 312 calories in 100g and canola oil has 884 calories.
Does fries or canola oil have more carbohydrates?
By weight, fry is high in carbohydrates and canola oil has fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and canola oil has no carbs..
Does fries or canola oil contain more potassium?
Fry is a rich source of potassium and it has more potassium than canola oil - fry has 579mg of potassium in 100 grams and canola oil does not contain significant amounts.