Egg vs. Filet O Fish
Nutrition comparison of Egg and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and filet o fish:
- Both filet o fish and egg are high in calcium, calories and protein.
- Egg has signficantly less carbohydrates than filet o fish.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Filet o fish has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and egg are high in calories. Filet o fish has 97% more calories than egg - filet o fish has 282 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and heavier in fat compared to filet o fish per calorie. Egg has a macronutrient ratio of 36:2:62 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Filet O Fish | |
|---|---|---|
| Protein | 36% | 16% |
| Carbohydrates | 2% | 37% |
| Fat | 62% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than egg - filet o fish has 1.4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Filet o fish and egg contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both filet o fish and egg are high in protein. Filet o fish is very similar to filet o fish for protein - filet o fish has 11.3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Filet o fish and egg contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both filet o fish and egg are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and filet o fish has 91% less cholesterol than egg - filet o fish has 32mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and egg contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - egg has 160ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than filet o fish - egg has 82iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and egg contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Filet o fish and egg contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and folate. Both egg and filet o fish contain significant amounts of Vitamin B12.
| Egg | Filet O Fish | |
|---|---|---|
| Thiamin | 0.04 MG | 0.211 MG |
| Riboflavin | 0.457 MG | 0.13 MG |
| Niacin | 0.075 MG | 2.22 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | 21 UG |
| Vitamin B12 | 0.89 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and egg are high in calcium. Filet o fish has 114% more calcium than egg - filet o fish has 120mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Filet o fish and egg contain similar amounts of iron - filet o fish has 1.6mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Filet o fish is a great source of potassium and it has 59% more potassium than egg - filet o fish has 220mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) and EPA than egg per 100 grams. Both egg and filet o fish contain significant amounts of DHA.
| Egg | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.639 G |
| DHA | 0.058 G | 0.061 G |
| DPA | 0.007 G | 0.005 G |
| EPA | ~ | 0.03 G |
| Total | 0.113 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than egg per 100 grams.
| Egg | Filet O Fish | |
|---|---|---|
| other omega 6 | 0.022 G | 0.006 G |
| linoleic acid | 1.555 G | 5.187 G |
| Total | 1.577 G | 5.193 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: Egg (Egg, whole, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Egg g
()
|
Daily Values (%) |
Filet O Fish 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 filet o fish or egg contain more calories in 100 grams?Both filet o fish and egg are high in calories. Filet o fish has 100% more calories than egg - filet o fish has 282 calories in 100g and egg has 143 calories.
Is filet o fish or egg better for protein?
Both filet o fish and egg are high in protein. Filet o fish is very similar to filet o fish for protein - filet o fish has 11.3g of protein per 100 grams and egg has 12.6g of protein.
Does filet o fish or egg have more carbohydrates?
By weight, egg has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and egg has 0.72g of carbohydrates.
Does filet o fish or egg contain more calcium?
Both filet o fish and egg are high in calcium. Filet o fish has 110% more calcium than egg - filet o fish has 120mg of calcium in 100 grams and egg has 56mg of calcium.