Fries vs. Kale
Nutrition comparison of Fries and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and kale:
- Both kale and fries are high in dietary fiber and potassium.
- Kale has 12.1 times less saturated fat than fry.
- Kale has more riboflavin, however, fry contains more niacin and Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and kale has 89% less calories than fry - kale has 35 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is much lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Fries has a macronutrient ratio of 4:53:43 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Kale | |
|---|---|---|
| Protein | 4% | 27% |
| Carbohydrates | 53% | 41% |
| Fat | 43% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and kale has 89% less carbohydrates than fry - kale has 4.4g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both kale and fries are high in dietary fiber. Kale has a little more dietary fiber (8%) than fry by weight - kale has 4.1g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Kale and fries contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Kale and fries contain similar amounts of protein - kale has 2.9g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Kale has 12.1 times less saturated fat than fry - kale has 0.18g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and kale are low in trans fat - fry has 0.06g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 18 times more Vitamin C than fry - kale has 93.4mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than fry - kale has 241ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Kale and fries contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 33 times more Vitamin K than fry - kale has 389.6ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, however, fry contains more niacin and Vitamin B6. Both fries and kale contain significant amounts of thiamin, pantothenic acid and folate.
| Fries | Kale | |
|---|---|---|
| Thiamin | 0.17 MG | 0.113 MG |
| Riboflavin | 0.039 MG | 0.347 MG |
| Niacin | 3.004 MG | 1.18 MG |
| Pantothenic acid | 0.58 MG | 0.37 MG |
| Vitamin B6 | 0.372 MG | 0.147 MG |
| Folate | 30 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 13 times more calcium than fry - kale has 254mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Kale has 98% more iron than fry - kale has 1.6mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both kale and fries are high in potassium. Fry has 66% more potassium than kale - kale has 348mg of potassium per 100 grams and fry has 579mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both fries and kale contain significant amounts of alpha linoleic acid (ALA).
| Fries | Kale | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.378 G |
| Total | 0.436 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than kale per 100 grams.
| Fries | Kale | |
|---|---|---|
| other omega 6 | 0.004 G | 0.003 G |
| linoleic acid | 4.948 G | 0.291 G |
| Total | 4.952 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Fries or Kale .
Fries g
()
|
Daily Values (%) |
Kale 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or fries contain more calories in 100 grams?Fry is high in calories and kale has 90% less calories than fry - kale has 35 calories in 100g and fry has 312 calories.
Does kale or fries have more carbohydrates?
By weight, fry is high in carbohydrates and kale has 90% fewer carbohydrates than fry - kale has 4.4g of carbs for 100g and fry has 41.4g of carbohydrates.
Does kale or fries contain more calcium?
Kale is a rich source of calcium and it has 13 times more calcium than fry - kale has 254mg of calcium in 100 grams and fry has 18mg of calcium.
Does kale or fries contain more potassium?
Both kale and fries are high in potassium. Fry has 70% more potassium than kale - kale has 348mg of potassium in 100 grams and fry has 579mg of potassium.