Filet O Fish vs. Edamame
Nutrition comparison of Filet O Fish and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
filet o fish
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and edamame:
- Both edamame and filet o fish are high in calcium, calories, potassium and protein.
- Edamame has 3.5 times less saturated fat than filet o fish.
- Edamame has 66% less carbohydrates than filet o fish.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber.
- Filet o fish has more niacin and Vitamin B12, however, edamame contains more pantothenic acid, Vitamin B6 and folate.
- For omega-3 fatty acids, filet o fish has more dha and epa than edamame.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and filet o fish are high in calories. Filet o fish has 133% more calories than edamame - edamame has 121 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is much lighter in protein, heavier in carbs and heavier in fat compared to edamame per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Edamame | |
|---|---|---|
| Protein | 16% | 37% |
| Carbohydrates | 37% | 27% |
| Fat | 47% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 66% less carbohydrates than filet o fish - edamame has 8.9g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 271% more dietary fiber than filet o fish - edamame has 5.2g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Edamame and filet o fish contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and filet o fish has 3.7g of sugar.
Protein
protein
Both edamame and filet o fish are high in protein. Edamame has a little more protein (6%) than filet o fish by weight - edamame has 11.9g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Edamame has 3.5 times less saturated fat than filet o fish - edamame has 0.62g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both edamame and filet o fish are low in trans fat - edamame has 0.01g of trans fat per 100 grams and filet o fish has 0.13g of trans fat.
cholesterol
Edamame has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 19 times more Vitamin C than filet o fish - edamame has 6.1mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than filet o fish - edamame has 15ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Edamame and filet o fish contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Edamame has 445% more Vitamin K than filet o fish - edamame has 26.7ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
The B Vitamins
Filet o fish has more niacin and Vitamin B12, however, edamame contains more pantothenic acid, Vitamin B6 and folate. Both filet o fish and edamame contain significant amounts of thiamin and riboflavin.
| Filet O Fish | Edamame | |
|---|---|---|
| Thiamin | 0.211 MG | 0.2 MG |
| Riboflavin | 0.13 MG | 0.155 MG |
| Niacin | 2.22 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | ~ | 0.1 MG |
| Folate | 21 UG | 311 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both edamame and filet o fish are high in calcium. Filet o fish has 90% more calcium than edamame - edamame has 63mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Edamame is a great source of iron and it has 46% more iron than filet o fish - edamame has 2.3mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both edamame and filet o fish are high in potassium. Edamame has 98% more potassium than filet o fish - edamame has 436mg of potassium per 100 grams and filet o fish has 220mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more DHA and EPA than edamame per 100 grams. Both filet o fish and edamame contain significant amounts of alpha linoleic acid (ALA).
| Filet O Fish | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.358 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | 0.003 G |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than edamame per 100 grams.
| Filet O Fish | Edamame | |
|---|---|---|
| other omega 6 | 0.007 G | 0.002 G |
| linoleic acid | 5.187 G | 1.792 G |
| Total | 5.194 G | 1.794 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Edamame (Edamame, frozen, prepared) .
Filet O Fish g
()
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Daily Values (%) |
Edamame g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or filet o fish contain more calories in 100 grams?Both edamame and filet o fish are high in calories. Filet o fish has 130% more calories than edamame - edamame has 121 calories in 100g and filet o fish has 282 calories.
Is edamame or filet o fish better for protein?
Both edamame and filet o fish are high in protein. Edamame has a little more protein ( 10%) than filet o fish by weight - edamame has 11.9g of protein per 100 grams and filet o fish has 11.3g of protein.
Does edamame or filet o fish have more carbohydrates?
By weight, edamame has 70% fewer carbohydrates than filet o fish - edamame has 8.9g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does edamame or filet o fish contain more calcium?
Both edamame and filet o fish are high in calcium. Filet o fish has 90% more calcium than edamame - edamame has 63mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does edamame or filet o fish contain more potassium?
Both edamame and filet o fish are high in potassium. Edamame has 100% more potassium than filet o fish - edamame has 436mg of potassium in 100 grams and filet o fish has 220mg of potassium.