Fries vs. Grapes
Nutrition comparison of Fries and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and grapes:
- Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fry has signficantly less sugar than grape.
- Fry is an excellent source of dietary fiber and potassium.
- Grape has 42.2 times less saturated fat than fry.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and grape has 78% less calories than fry - fry has 312 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, fries is much lighter in carbs, much heavier in fat and similar to grapes for protein. Fries has a macronutrient ratio of 4:53:43 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Grapes | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 53% | 95% |
| Fat | 43% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and grape has 56% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 322% more dietary fiber than grape - fry has 3.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Fry has signficantly less sugar than grape - fry has 0.3g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Fry has 376% more protein than grape - fry has 3.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 42.2 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Both fries and grapes are low in trans fat - fry has 0.06g of trans fat per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Fries and grapes contain similar amounts of Vitamin C - fry has 4.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and fries contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 779% more Vitamin E than grape - fry has 1.7mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Fries and grapes contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both fries and grapes contain significant amounts of riboflavin.
| Fries | Grapes | |
|---|---|---|
| Thiamin | 0.17 MG | 0.069 MG |
| Riboflavin | 0.039 MG | 0.07 MG |
| Niacin | 3.004 MG | 0.188 MG |
| Pantothenic acid | 0.58 MG | 0.05 MG |
| Vitamin B6 | 0.372 MG | 0.086 MG |
| Folate | 30 UG | 2 UG |
Minerals
calcium
Fry has 80% more calcium than grape - fry has 18mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Fry has 125% more iron than grape - fry has 0.81mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Fry is an excellent source of potassium and it has 203% more potassium than grape - fry has 579mg of potassium per 100 grams and grape has 191mg 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,
| Fries | Grapes | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 72 UG |
| beta-carotene | ~ | 39 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than grape per 100 grams.
| Fries | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.011 G |
| Total | 0.436 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than grape per 100 grams.
| Fries | Grapes | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.037 G |
| Total | 4.977 G | 0.037 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 (%) |
Grapes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Fry is high in calories and grape has 80% less calories than fry - fry has 312 calories in 100g and grape has 69 calories.
Does fries or grapes have more carbohydrates?
By weight, fry is high in carbohydrates and grape has 60% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and grape has 18.1g of carbohydrates.
Does fries or grapes contain more potassium?
Fry is a rich source of potassium and it has 200% more potassium than grape - fry has 579mg of potassium in 100 grams and grape has 191mg of potassium.