Egg Yolk vs. Filet O Fish
Nutrition comparison of Egg Yolk 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 yolk
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 yolk and filet o fish:
- Both filet o fish and egg yolk are high in calcium, calories and protein.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more niacin.
- Egg yolk has signficantly less carbohydrates than filet o fish.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Filet o fish is a great source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk are high in calories. Egg yolk has 14% more calories than filet o fish - filet o fish has 282 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to filet o fish per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Filet O Fish | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 5% | 37% |
| Fat | 75% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than egg yolk - filet o fish has 1.4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Filet o fish and egg yolk contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both filet o fish and egg yolk are high in protein. Egg yolk has 41% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and filet o fish has 70% less saturated fat than egg yolk - filet o fish has 2.8g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both filet o fish and egg yolk are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and filet o fish has 97% less cholesterol than egg yolk - filet o fish has 32mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and egg yolk contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - egg yolk has 381ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than filet o fish - egg yolk has 218iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Egg yolk has 121% more Vitamin E than filet o fish - filet o fish has 1.2mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Filet o fish and egg yolk contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more niacin. Both egg yolk and filet o fish contain significant amounts of thiamin and Vitamin B12.
| Egg Yolk | Filet O Fish | |
|---|---|---|
| Thiamin | 0.176 MG | 0.211 MG |
| Riboflavin | 0.528 MG | 0.13 MG |
| Niacin | 0.024 MG | 2.22 MG |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | ~ |
| Folate | 146 UG | 21 UG |
| Vitamin B12 | 1.95 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and egg yolk are high in calcium. Egg yolk has a little more calcium (8%) than filet o fish by weight - filet o fish has 120mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 75% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Filet o fish is a great source of potassium and it has 102% more potassium than egg yolk - filet o fish has 220mg of potassium per 100 grams and egg yolk has 109mg 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 yolk per 100 grams. Both egg yolk and filet o fish contain significant amounts of DHA.
| Egg Yolk | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.639 G |
| DHA | 0.114 G | 0.061 G |
| EPA | 0.011 G | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.228 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and filet o fish contain significant amounts of linoleic acid.
| Egg Yolk | Filet O Fish | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 3.538 G | 5.187 G |
| Total | 3.538 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 Yolk (Egg, yolk, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Egg Yolk 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 % |
|
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 filet o fish or egg yolk contain more calories in 100 grams?Both filet o fish and egg yolk are high in calories. Egg yolk has 10% more calories than filet o fish - filet o fish has 282 calories in 100g and egg yolk has 322 calories.
Does filet o fish or egg yolk have more carbohydrates?
By weight, egg yolk has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does filet o fish or egg yolk contain more calcium?
Both filet o fish and egg yolk are high in calcium. Egg yolk has a little more calcium ( 10%) than filet o fish by weight - filet o fish has 120mg of calcium in 100 grams and egg yolk has 129mg of calcium.