White Rice vs. Fries
Nutrition comparison of Cooked White Rice and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and fries:
- Both white rice and fries are high in calories.
- Fry has more riboflavin and Vitamin B6.
- Fry is an excellent source of dietary fiber and potassium.
- White rice has 39.9 times less saturated fat than fry.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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 rice and fries are high in calories. Fry has 140% more calories than white rice - white rice has 130 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. White rice has a macronutrient ratio of 8:91:2 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Fries | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 53% |
| Fat | 2% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and white rice has 31% less carbohydrates than fry - white rice has 28.6g 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 11 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Fries and white rice contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and fries contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
White rice has 39.9 times less saturated fat than fry - white rice has 0.06g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and white rice are low in trans fat - fry has 0.06g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than white rice - fry has 4.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Fry has more Vitamin E than white rice - fry has 1.7mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Fry has more Vitamin K than white rice - fry has 11.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Fry has more riboflavin and Vitamin B6. Both white rice and fries contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| White Rice | Fries | |
|---|---|---|
| Thiamin | 0.167 MG | 0.17 MG |
| Riboflavin | 0.016 MG | 0.039 MG |
| Niacin | 1.835 MG | 3.004 MG |
| Pantothenic acid | 0.411 MG | 0.58 MG |
| Vitamin B6 | 0.05 MG | 0.372 MG |
| Folate | 58 UG | 30 UG |
Minerals
calcium
Fry has 500% more calcium than white rice - white rice has 3mg of calcium per 100 grams and fry has 18mg of calcium.
iron
White rice has 84% more iron than fry - white rice has 1.5mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 18 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and fry has 579mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Fries | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.436 G |
| Total | 0.01 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than white rice per 100 grams.
| White Rice | Fries | |
|---|---|---|
| linoleic acid | 0.046 G | 4.948 G |
| other omega 6 | ~ | 0.029 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Fries (Fast foods, potato, french fried in vegetable oil) .
Cooked White Rice 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 rice or fries contain more calories in 100 grams?Both white rice and fries are high in calories. Fry has 140% more calories than white rice - white rice has 130 calories in 100g and fry has 312 calories.
Does white rice or fries have more carbohydrates?
By weight, fry is high in carbohydrates and white rice has 30% fewer carbohydrates than fry - white rice has 28.6g of carbs for 100g and fry has 41.4g of carbohydrates.
Does white rice or fries contain more potassium?
Fry is a rich source of potassium and it has 18 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and fry has 579mg of potassium.