Fries vs. Walnut
Nutrition comparison of Fries and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and walnut:
- Both walnut and fries are high in calories, dietary fiber and potassium.
- Walnut has more thiamin, riboflavin and folate, however, fry contains more niacin.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and fries are high in calories. Walnut has 110% more calories than fry - walnut has 654 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Fries has a macronutrient ratio of 4:53:43 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 53% | 8% |
| Fat | 43% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and walnut has 67% less carbohydrates than fry - walnut has 13.7g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both walnut and fries are high in dietary fiber. Walnut has 76% more dietary fiber than fry - walnut has 6.7g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Walnut and fries contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 344% more protein than fry - walnut has 15.2g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and fry has 62% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and walnut are low in trans fat - fry has 0.06g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Fry has 262% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Walnut and fries contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Walnut and fries contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Walnut and fries contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin and folate, however, fry contains more niacin. Both fries and walnut contain significant amounts of pantothenic acid and Vitamin B6.
| Fries | Walnut | |
|---|---|---|
| Thiamin | 0.17 MG | 0.341 MG |
| Riboflavin | 0.039 MG | 0.15 MG |
| Niacin | 3.004 MG | 1.125 MG |
| Pantothenic acid | 0.58 MG | 0.57 MG |
| Vitamin B6 | 0.372 MG | 0.537 MG |
| Folate | 30 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 444% more calcium than fry - walnut has 98mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Walnut is a great source of iron and it has 259% more iron than fry - walnut has 2.9mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both walnut and fries are high in potassium. Fry has 31% more potassium than walnut - walnut has 441mg 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, walnut has more alpha linoleic acid (ALA) than fry per 100 grams.
| Fries | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 9.08 G |
| Total | 0.436 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than fry per 100 grams.
| Fries | Walnut | |
|---|---|---|
| other omega 6 | 0.07 G | 0.063 G |
| linoleic acid | 4.948 G | 38.093 G |
| Total | 5.018 G | 38.156 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 Walnut .
Fries g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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 % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
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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 walnut or fries contain more calories in 100 grams?Both walnut and fries are high in calories. Walnut has 110% more calories than fry - walnut has 654 calories in 100g and fry has 312 calories.
Does walnut or fries have more carbohydrates?
By weight, fry is high in carbohydrates and walnut has 70% fewer carbohydrates than fry - walnut has 13.7g of carbs for 100g and fry has 41.4g of carbohydrates.
Does walnut or fries contain more calcium?
Walnut is a rich source of calcium and it has 440% more calcium than fry - walnut has 98mg of calcium in 100 grams and fry has 18mg of calcium.
Does walnut or fries contain more potassium?
Both walnut and fries are high in potassium. Fry has 30% more potassium than walnut - walnut has 441mg of potassium in 100 grams and fry has 579mg of potassium.