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.
Detailed nutritional comparison of pasta and fries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pasta src
Image of Fries src

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 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 Pasta or Fries .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Fries (Fast foods, potato, french fried in vegetable oil) .

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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.