Fries vs. Russet Potato
Nutrition comparison of Fries and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and russet potato:
- Both russet potato and fries are high in potassium.
- Fry has more thiamin and niacin.
- Fry is an excellent source of dietary fiber.
- Russet potato has 88.8 times less saturated fat than fry.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and russet potato has 75% less calories than fry - russet potato has 79 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 russet potato per calorie. Fries has a macronutrient ratio of 4:53:43 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 53% | 89% |
| Fat | 43% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and russet potato has 56% less carbohydrates than fry - russet potato has 18.1g 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 192% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Russet potato and fries contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Russet potato and fries contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Russet potato has 88.8 times less saturated fat than fry - russet potato has 0.03g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and russet potato are low in trans fat - fry has 0.06g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato and fries contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Russet potato and fries contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 166 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Russet potato and fries contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin and niacin. Both fries and russet potato contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Fries | Russet Potato | |
|---|---|---|
| Thiamin | 0.17 MG | 0.082 MG |
| Riboflavin | 0.039 MG | 0.033 MG |
| Niacin | 3.004 MG | 1.035 MG |
| Pantothenic acid | 0.58 MG | 0.301 MG |
| Vitamin B6 | 0.372 MG | 0.345 MG |
| Folate | 30 UG | 14 UG |
Minerals
calcium
Russet potato and fries contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Russet potato and fries contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both russet potato and fries are high in potassium. Fry has 39% more potassium than russet potato - russet potato has 417mg 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 russet potato per 100 grams.
| Fries | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.01 G |
| Total | 0.436 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than russet potato per 100 grams.
| Fries | Russet Potato | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.032 G |
| Total | 4.977 G | 0.032 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.
Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Fries g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or fries contain more calories in 100 grams?Fry is high in calories and russet potato has 80% less calories than fry - russet potato has 79 calories in 100g and fry has 312 calories.
Does russet potato or fries have more carbohydrates?
By weight, fry is high in carbohydrates and russet potato has 60% fewer carbohydrates than fry - russet potato has 18.1g of carbs for 100g and fry has 41.4g of carbohydrates.
Does russet potato or fries contain more potassium?
Both russet potato and fries are high in potassium. Fry has 40% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and fry has 579mg of potassium.