Fries vs. Onion
Nutrition comparison of Fries and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and onion:
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Fry is an excellent source of dietary fiber and potassium.
- Onion has 54.6 times less saturated fat than fry.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and onion has 87% less calories than fry - onion has 40 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 onion per calorie. Fries has a macronutrient ratio of 4:53:43 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Onion | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 53% | 88% |
| Fat | 43% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and onion has 77% less carbohydrates than fry - onion has 9.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 124% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Onion and fries contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 212% more protein than onion - onion has 1.1g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Onion has 54.6 times less saturated fat than fry - onion has 0.04g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and onion are low in trans fat - fry has 0.06g of trans fat per 100 grams and onion does not contain significant amounts.
Vitamins
Vitamin C
Onion has 57% more Vitamin C than fry - onion has 7.4mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Onion and fries contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 82 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Onion and fries contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid and Vitamin B6. Both fries and onion contain significant amounts of riboflavin and folate.
| Fries | Onion | |
|---|---|---|
| Thiamin | 0.17 MG | 0.046 MG |
| Riboflavin | 0.039 MG | 0.027 MG |
| Niacin | 3.004 MG | 0.116 MG |
| Pantothenic acid | 0.58 MG | 0.123 MG |
| Vitamin B6 | 0.372 MG | 0.12 MG |
| Folate | 30 UG | 19 UG |
Minerals
calcium
Onion and fries contain similar amounts of calcium - onion has 23mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Fry has 286% more iron than onion - onion has 0.21mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 297% more potassium than onion - onion has 146mg 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, fry has more alpha linoleic acid (ALA) than onion per 100 grams.
| Fries | Onion | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.004 G |
| Total | 0.436 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than onion per 100 grams.
| Fries | Onion | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.013 G |
| Total | 4.977 G | 0.013 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 Onion .
Fries g
()
|
Daily Values (%) |
Onion g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
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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% |
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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% |
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| 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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| 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% |
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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% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| 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 onion or fries contain more calories in 100 grams?Fry is high in calories and onion has 90% less calories than fry - onion has 40 calories in 100g and fry has 312 calories.
Does onion or fries have more carbohydrates?
By weight, fry is high in carbohydrates and onion has 80% fewer carbohydrates than fry - onion has 9.3g of carbs for 100g and fry has 41.4g of carbohydrates.
Does onion or fries contain more potassium?
Fry is a rich source of potassium and it has 300% more potassium than onion - onion has 146mg of potassium in 100 grams and fry has 579mg of potassium.