White Bread vs. Fries
Nutrition comparison of White Bread and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and fries:
- Both white bread and fries are high in calories, carbohydrates and dietary fiber.
- Fry has 15.6 times less sugar than white bread.
- Fry is an excellent source of potassium.
- White bread has 73% less saturated fat than fry.
- White bread has more thiamin, riboflavin and folate, however, fry contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and fries are high in calories. Fry has 31% more calories than white bread - white bread has 238 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. White bread has a macronutrient ratio of 18:74:8 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Fries | |
|---|---|---|
| Protein | 18% | 4% |
| Carbohydrates | 74% | 53% |
| Fat | 8% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and fries are high in carbohydrates. White bread has a little more carbohydrates (6%) than fry by weight - white bread has 43.9g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both white bread and fries are high in dietary fiber. White bread has 142% more dietary fiber than fry - white bread has 9.2g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fry has 15.6 times less sugar than white bread - white bread has 5g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
White bread is a great source of protein and it has 211% more protein than fry - white bread has 10.7g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
White bread has 73% less saturated fat than fry - white bread has 0.63g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both white bread and fries are low in trans fat - white bread has 0.03g of trans fat per 100 grams and fry has 0.06g of trans fat.
Vitamins
Vitamin C
Fry has more Vitamin C than white bread - fry has 4.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and fries contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
White bread and fries contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
White bread and fries contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and folate, however, fry contains more Vitamin B6. Both white bread and fries contain significant amounts of niacin and pantothenic acid.
| White Bread | Fries | |
|---|---|---|
| Thiamin | 0.51 MG | 0.17 MG |
| Riboflavin | 0.255 MG | 0.039 MG |
| Niacin | 4.455 MG | 3.004 MG |
| Pantothenic acid | 0.455 MG | 0.58 MG |
| Vitamin B6 | 0.08 MG | 0.372 MG |
| Folate | 127 UG | 30 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 37 times more calcium than fry - white bread has 684mg of calcium per 100 grams and fry has 18mg of calcium.
iron
White bread is an excellent source of iron and it has 504% more iron than fry - white bread has 4.9mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 356% more potassium than white bread - white bread has 127mg of potassium per 100 grams and fry has 579mg 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, both white bread and fries contain significant amounts of lutein + zeaxanthin.
| White Bread | Fries | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Fries | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.436 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than white bread per 100 grams.
| White Bread | Fries | |
|---|---|---|
| other omega 6 | ~ | 0.029 G |
| linoleic acid | 0.879 G | 4.948 G |
| Total | 0.879 G | 4.977 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: White Bread (Bread, white wheat) and Fries (Fast foods, potato, french fried in vegetable oil) .
White Bread g
()
|
Daily Values (%) |
Fries 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 white bread or fries contain more calories in 100 grams?Both white bread and fries are high in calories. Fry has 30% more calories than white bread - white bread has 238 calories in 100g and fry has 312 calories.
Does white bread or fries have more carbohydrates?
By weight, both white bread and fries are high in carbohydrates. white bread has a little more carbohydrates ( 10%) than fry by weight - white bread has 43.9g of carbs for 100g and fry has 41.4g of carbohydrates.
Does white bread or fries contain more calcium?
White bread is a rich source of calcium and it has 37 times more calcium than fry - white bread has 684mg of calcium in 100 grams and fry has 18mg of calcium.
Does white bread or fries contain more iron?
White bread is an abundant source of iron and it has 500% more iron than fry - white bread has 4.9mg of iron in 100 grams and fry has 0.81mg of iron.
Does white bread or fries contain more potassium?
Fry is a rich source of potassium and it has 360% more potassium than white bread - white bread has 127mg of potassium in 100 grams and fry has 579mg of potassium.