Fries vs. White Sugar
Nutrition comparison of Fries and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and white sugar:
- Both white sugar and fries are high in calories and carbohydrates.
- Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fry is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and fries are high in calories. White sugar has 24% more calories than fry - white sugar has 387 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Fries has a macronutrient ratio of 4:53:43 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | White Sugar | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 53% | 100% |
| Fat | 43% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and fries are high in carbohydrates. White sugar has 141% more carbohydrates than fry - white sugar has 100g 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 more dietary fiber than white sugar - fry has 3.8g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and fry has 100% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has more protein than white sugar - fry has 3.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both fries and white sugar are low in trans fat - fry has 0.06g of trans fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than white sugar - fry has 4.7mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Fry has more Vitamin E than white sugar - fry has 1.7mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Fry has more Vitamin K than white sugar - fry has 11.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both fries and white sugar contain significant amounts of riboflavin.
| Fries | White Sugar | |
|---|---|---|
| Thiamin | 0.17 MG | ~ |
| Riboflavin | 0.039 MG | 0.019 MG |
| Niacin | 3.004 MG | ~ |
| Pantothenic acid | 0.58 MG | ~ |
| Vitamin B6 | 0.372 MG | ~ |
| Folate | 30 UG | ~ |
Minerals
calcium
Fry has 17 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Fry has 15 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Fry is an excellent source of potassium and it has 288 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and fry has 579mg of potassium.
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 White Sugar (Sugar, granulated) .
Fries g
()
|
Daily Values (%) |
White Sugar 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 sugar or fries contain more calories in 100 grams?Both white sugar and fries are high in calories. White sugar has 20% more calories than fry - white sugar has 387 calories in 100g and fry has 312 calories.
Does white sugar or fries have more carbohydrates?
By weight, both white sugar and fries are high in carbohydrates. white sugar has 140% more carbohydrates than fry - white sugar has 100g of carbs for 100g and fry has 41.4g of carbohydrates.
Does white sugar or fries contain more potassium?
Fry is a rich source of potassium and it has 288 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and fry has 579mg of potassium.