Fries vs. Garlic
Nutrition comparison of Fries and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and garlic:
- Both garlic and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Garlic has 25.2 times less saturated fat than fry.
- Garlic has more riboflavin and Vitamin B6, however, fry contains more niacin and folate.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and fries are high in calories. Fry has 109% more calories than garlic - garlic has 149 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Fries has a macronutrient ratio of 4:53:43 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Garlic | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 53% | 82% |
| Fat | 43% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and fries are high in carbohydrates. Fry has 25% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both garlic and fries are high in dietary fiber. Fry has 81% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Garlic and fries contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Garlic has 85% more protein than fry - garlic has 6.4g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Garlic has 25.2 times less saturated fat than fry - garlic has 0.09g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and garlic are low in trans fat - fry has 0.06g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 564% more Vitamin C than fry - garlic has 31.2mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Garlic and fries contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 19 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Garlic and fries contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Garlic has more riboflavin and Vitamin B6, however, fry contains more niacin and folate. Both fries and garlic contain significant amounts of thiamin and pantothenic acid.
| Fries | Garlic | |
|---|---|---|
| Thiamin | 0.17 MG | 0.2 MG |
| Riboflavin | 0.039 MG | 0.11 MG |
| Niacin | 3.004 MG | 0.7 MG |
| Pantothenic acid | 0.58 MG | 0.596 MG |
| Vitamin B6 | 0.372 MG | 1.235 MG |
| Folate | 30 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 906% more calcium than fry - garlic has 181mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Garlic has 110% more iron than fry - garlic has 1.7mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both garlic and fries are high in potassium. Fry has 44% more potassium than garlic - garlic has 401mg of potassium per 100 grams and fry has 579mg 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, both fries and garlic contain significant amounts of lutein + zeaxanthin.
| Fries | Garlic | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 16 UG |
| beta-carotene | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Fries | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.02 G |
| Total | 0.436 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than garlic per 100 grams.
| Fries | Garlic | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.229 G |
| Total | 4.977 G | 0.229 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.
Fries g
()
|
Daily Values (%) |
Garlic 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 garlic or fries contain more calories in 100 grams?Both garlic and fries are high in calories. Fry has 110% more calories than garlic - garlic has 149 calories in 100g and fry has 312 calories.
Does garlic or fries have more carbohydrates?
By weight, both garlic and fries are high in carbohydrates. fry has 30% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and fry has 41.4g of carbohydrates.
Does garlic or fries contain more calcium?
Garlic is a rich source of calcium and it has 910% more calcium than fry - garlic has 181mg of calcium in 100 grams and fry has 18mg of calcium.
Does garlic or fries contain more potassium?
Both garlic and fries are high in potassium. Fry has 40% more potassium than garlic - garlic has 401mg of potassium in 100 grams and fry has 579mg of potassium.