Pasta vs. Fries
Nutrition comparison of Pasta and Fries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
fries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and fries:
- Both pasta and fries are high in calories, carbohydrates, dietary fiber and potassium.
- Pasta has 7.4 times less saturated fat than fry.
- Pasta has more thiamin, riboflavin, niacin and folate, however, fry contains more Vitamin B6.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Fries (Fast foods, potato, french fried in vegetable oil) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and fries are high in calories. Pasta has 19% more calories than fry - pasta has 371 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, pasta is heavier in protein, much heavier in carbs and much lighter in fat compared to fries per calorie. Pasta has a macronutrient ratio of 14:82:4 and for fries, 4:53:43 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Fries | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 53% |
| Fat | 4% | 43% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and fries are high in carbohydrates. Pasta has 80% more carbohydrates than fry - pasta has 74.7g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both pasta and fries are high in dietary fiber. Fry has 19% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Pasta and fries contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 280% more protein than fry - pasta has 13g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Pasta has 7.4 times less saturated fat than fry - pasta has 0.28g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and pasta are low in trans fat - fry has 0.06g of trans fat per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than pasta - fry has 4.7mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin E
Fry has 14 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Pasta and fries contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate, however, fry contains more Vitamin B6. Both pasta and fries contain significant amounts of pantothenic acid.
| Pasta | Fries | |
|---|---|---|
| Thiamin | 0.891 MG | 0.17 MG |
| Riboflavin | 0.4 MG | 0.039 MG |
| Niacin | 7.177 MG | 3.004 MG |
| Pantothenic acid | 0.431 MG | 0.58 MG |
| Vitamin B6 | 0.142 MG | 0.372 MG |
| Folate | 237 UG | 30 UG |
Minerals
calcium
Pasta and fries contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Pasta is an excellent source of iron and it has 307% more iron than fry - pasta has 3.3mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both pasta and fries are high in potassium. Fry has 160% more potassium than pasta - pasta has 223mg 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 pasta and fries contain significant amounts of lutein + zeaxanthin.
| Pasta | Fries | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Fries | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.436 G |
| Total | 0.024 G | 0.436 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than pasta per 100 grams.
| Pasta | Fries | |
|---|---|---|
| linoleic acid | 0.54 G | 4.948 G |
| other omega 6 | ~ | 0.029 G |
| Total | 0.54 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.
Pasta 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 pasta or fries contain more calories in 100 grams?Both pasta and fries are high in calories. Pasta has 20% more calories than fry - pasta has 371 calories in 100g and fry has 312 calories.
Does pasta or fries have more carbohydrates?
By weight, both pasta and fries are high in carbohydrates. pasta has 80% more carbohydrates than fry - pasta has 74.7g of carbs for 100g and fry has 41.4g of carbohydrates.
Does pasta or fries contain more iron?
Pasta is an abundant source of iron and it has 310% more iron than fry - pasta has 3.3mg of iron in 100 grams and fry has 0.81mg of iron.
Does pasta or fries contain more potassium?
Both pasta and fries are high in potassium. Fry has 160% more potassium than pasta - pasta has 223mg of potassium in 100 grams and fry has 579mg of potassium.