Egg vs. Fries
Nutrition comparison of Egg and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and fries:
- Both fries and egg are high in calories.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Fry has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Fry is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg are high in calories. Fry has 118% more calories than egg - fry has 312 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and heavier in fat compared to fries per calorie. Egg has a macronutrient ratio of 36:2:62 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Fries | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 53% |
| Fat | 62% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and egg has 98% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has more dietary fiber than egg - fry has 3.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Fries and egg contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 266% more protein than fry - fry has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Fries and egg contain similar amounts of saturated fat - fry has 2.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both fries and egg are low in trans fat - fry has 0.06g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and fry has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and fry does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than egg - fry has 4.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than fry - egg has 160ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than fry - egg has 82iu of Vitamin D per 100 grams and fry does not contain significant amounts.
Vitamin E
Fries and egg contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Fries and egg contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and fries contain significant amounts of folate.
| Egg | Fries | |
|---|---|---|
| Thiamin | 0.04 MG | 0.17 MG |
| Riboflavin | 0.457 MG | 0.039 MG |
| Niacin | 0.075 MG | 3.004 MG |
| Pantothenic acid | 1.533 MG | 0.58 MG |
| Vitamin B6 | 0.17 MG | 0.372 MG |
| Folate | 47 UG | 30 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 211% more calcium than fry - fry has 18mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 116% more iron than fry - fry has 0.81mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Fry is an excellent source of potassium and it has 320% more potassium than egg - fry has 579mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than fry per 100 grams.
| Egg | Fries | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.436 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than egg per 100 grams.
| Egg | Fries | |
|---|---|---|
| other omega 6 | 0.012 G | 0.029 G |
| linoleic acid | 1.555 G | 4.948 G |
| Total | 1.567 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.
Egg 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 egg contain more calories in 100 grams?Both fries and egg are high in calories. Fry has 120% more calories than egg - fry has 312 calories in 100g and egg has 143 calories.
Is fries or egg better for protein?
Egg is a fantastic source of protein and it has 270% more protein than fry - fry has 3.4g of protein per 100 grams and egg has 12.6g of protein.
Does fries or egg have more carbohydrates?
By weight, fry is high in carbohydrates and egg has 100% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and egg has 0.72g of carbohydrates.
Does fries or egg contain more potassium?
Fry is a rich source of potassium and it has 320% more potassium than egg - fry has 579mg of potassium in 100 grams and egg has 138mg of potassium.