Cheese vs. Fries
Nutrition comparison of Cheese and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and fries:
- Both fries and cheese are high in calories.
- Cheese has more beta-carotene than fry, however, fry contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Fry is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and cheese are high in calories. Cheese has 23% more calories than fry - fry has 312 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to fries per calorie. Cheese has a macronutrient ratio of 25:0:75 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Fries | |
|---|---|---|
| Protein | 25% | 4% |
| Carbohydrates | ~ | 53% |
| Fat | 75% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and cheese has 100% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has more dietary fiber than cheese - fry has 3.8g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Fries and cheese contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 586% more protein than fry - fry has 3.4g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and fry has 85% less saturated fat than cheese - fry has 2.3g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both fries and cheese are low in trans fat - fry has 0.06g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Fry has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and fry does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than cheese - fry has 4.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than fry - cheese has 174ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than fry - cheese has 21iu of Vitamin D per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 568% more Vitamin E than cheese - fry has 1.7mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Fries and cheese contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
| Cheese | Fries | |
|---|---|---|
| Thiamin | 0.023 MG | 0.17 MG |
| Riboflavin | 0.318 MG | 0.039 MG |
| Niacin | 0.114 MG | 3.004 MG |
| Pantothenic acid | 0.249 MG | 0.58 MG |
| Vitamin B6 | 0.061 MG | 0.372 MG |
| Folate | 13 UG | 30 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 35 times more calcium than fry - fry has 18mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Fries and cheese contain similar amounts of iron - fry has 0.81mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Fry is an excellent source of potassium and it has 581% more potassium than cheese - fry has 579mg of potassium per 100 grams and cheese has 85mg 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, cheese has more beta-carotene than fry per 100 grams, however, fry contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Fries | |
|---|---|---|
| beta-carotene | 56 UG | ~ |
| lutein + zeaxanthin | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and fries contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Fries | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.436 G |
| Total | 0.332 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than cheese per 100 grams.
| Cheese | Fries | |
|---|---|---|
| linoleic acid | 0.532 G | 4.948 G |
| other omega 6 | ~ | 0.029 G |
| Total | 0.532 G | 4.977 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.
Cheese g
()
|
Daily Values (%) |
Fries 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 cheese contain more calories in 100 grams?Both fries and cheese are high in calories. Cheese has 20% more calories than fry - fry has 312 calories in 100g and cheese has 384 calories.
Does fries or cheese have more carbohydrates?
By weight, fry is high in carbohydrates and cheese has 100% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does fries or cheese contain more calcium?
Cheese is a rich source of calcium and it has 35 times more calcium than fry - fry has 18mg of calcium in 100 grams and cheese has 659mg of calcium.
Does fries or cheese contain more potassium?
Fry is a rich source of potassium and it has 580% more potassium than cheese - fry has 579mg of potassium in 100 grams and cheese has 85mg of potassium.