Fries vs. Salmon
Nutrition comparison of Fries and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and salmon:
- Both fries and salmon are high in calories and potassium.
- Fry has more thiamin and folate, however, salmon contains more riboflavin, niacin and Vitamin B12.
- Fry is an excellent source of dietary fiber.
- Salmon has 65% less saturated fat than fry.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and salmon are high in calories. Fry has 146% more calories than salmon - fry has 312 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, fries is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Fries has a macronutrient ratio of 4:53:43 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Salmon | |
|---|---|---|
| Protein | 4% | 67% |
| Carbohydrates | 53% | ~ |
| Fat | 43% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and salmon has less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Fry is an excellent source of dietary fiber and it has more dietary fiber than salmon - fry has 3.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Fries and salmon contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 498% more protein than fry - fry has 3.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 65% less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both fries and salmon are low in trans fat - fry has 0.06g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Fry has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and fry does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than salmon - fry has 4.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than fry - salmon has 35ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than fry - salmon has 435iu of Vitamin D per 100 grams and fry does not contain significant amounts.
Vitamin E
Fries and salmon contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Fries and salmon contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Fry has more thiamin and folate, however, salmon contains more riboflavin, niacin and Vitamin B12. Both fries and salmon contain significant amounts of pantothenic acid and Vitamin B6.
| Fries | Salmon | |
|---|---|---|
| Thiamin | 0.17 MG | 0.08 MG |
| Riboflavin | 0.039 MG | 0.105 MG |
| Niacin | 3.004 MG | 7.995 MG |
| Pantothenic acid | 0.58 MG | 1.03 MG |
| Vitamin B6 | 0.372 MG | 0.611 MG |
| Folate | 30 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Fry has 157% more calcium than salmon - fry has 18mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Fry has 113% more iron than salmon - fry has 0.81mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both fries and salmon are high in potassium. Fry has 58% more potassium than salmon - fry has 579mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than fry per 100 grams.
| Fries | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.436 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than salmon per 100 grams.
| Fries | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 4.948 G | 0.081 G |
| Total | 4.948 G | 0.085 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.
Fries g
()
|
Daily Values (%) |
Salmon 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 fries or salmon contain more calories in 100 grams?Both fries and salmon are high in calories. Fry has 150% more calories than salmon - fry has 312 calories in 100g and salmon has 127 calories.
Is fries or salmon better for protein?
Salmon is a fantastic source of protein and it has 500% more protein than fry - fry has 3.4g of protein per 100 grams and salmon has 20.5g of protein.
Does fries or salmon have more carbohydrates?
By weight, fry is high in carbohydrates and salmon has fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and salmon has no carbs..
Does fries or salmon contain more potassium?
Both fries and salmon are high in potassium. Fry has 60% more potassium than salmon - fry has 579mg of potassium in 100 grams and salmon has 366mg of potassium.