Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and filet o fish:
Both filet o fish and big mac are high in calories. Filet o fish has a little more calories (10%) than big mac by weight - filet o fish has 282 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, big mac is lighter in carbs, heavier in fat and similar to filet o fish for protein. Big mac has a macronutrient ratio of 18:31:51 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Big Mac | Filet O Fish | |
---|---|---|
Protein | 18% | 16% |
Carbohydrates | 31% | 37% |
Fat | 51% | 47% |
Alcohol | ~ | ~ |
Big mac has 24% less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
Filet o fish and big mac contain similar amounts of dietary fiber - filet o fish has 1.4g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
Filet o fish and big mac contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and big mac has 4g of sugar.
Both filet o fish and big mac 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 big mac has 11.8g of protein.
Filet o fish and big mac contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
Both filet o fish and big mac are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and big mac does not contain significant amounts.
Filet o fish and big mac contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and big mac has 36mg of cholesterol.
Filet o fish and big mac contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and big mac has 0.4mg of Vitamin C.
Big mac has more Vitamin A than filet o fish - big mac has 56.5ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Filet o fish has more Vitamin E than big mac - filet o fish has 1.2mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Filet o fish and big mac contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
Big mac has more folate. Both big mac and filet o fish contain significant amounts of thiamin, riboflavin, niacin and Vitamin B12.
Big Mac | Filet O Fish | |
---|---|---|
Thiamin | 0.176 MG | 0.211 MG |
Riboflavin | 0.209 MG | 0.13 MG |
Niacin | 3.384 MG | 2.22 MG |
Folate | 46 UG | 21 UG |
Vitamin B12 | 0.88 UG | 1.08 UG |
Both filet o fish and big mac are high in calcium. Filet o fish is very similar to big mac for calcium - filet o fish has 120mg of calcium per 100 grams and big mac has 116mg of calcium.
Big mac has 28% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and big mac has 2mg of iron.
Filet o fish and big mac contain similar amounts of potassium - filet o fish has 220mg of potassium per 100 grams and big mac has 181mg of potassium.
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: Big Mac (McDONALD'S, BIG MAC) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Big Mac 219g
(
burger 7.6 oz
)
|
Daily Values (%) |
Filet O Fish 134g
(
sandwich
)
|
|||||
---|---|---|---|---|---|---|---|
563KCAL 28% |
|
49% | calories | 5% |
|
378KCAL 19% | |
44G 18% |
|
26% | carbohydrates | 5% |
|
35G 14% | |
3.5G 14% |
|
84% | dietary fiber | 5% |
|
1.9G 8% | |
8.7G | 78% | sugar | 5% | 4.9G | |||
33G 51% |
|
65% | total fat | 5% |
|
20G 31% | |
8.3G 46% |
|
118% | saturated fat | 5% |
|
3.8G 21% | |
7.6G | 41% | monounsaturated fat | 5% | 5.4G | |||
0.67G | 5% | polyunsaturated fat | >999% | 8G | |||
5% | trans fat | >999% | 0.17G | ||||
79MG | 84% | cholesterol | 5% | 43MG | |||
1007MG 67% |
|
73% | sodium | 5% |
|
582MG 39% | |
5% | Vitamins and Minerals | 5% | |||||
124UG 18% |
|
>999% | Vitamin A | 5% |
|
||
0.88MG 1% |
|
120% | Vitamin C | 5% |
|
0.4MG 1% | |
254MG 25% |
|
58% | calcium | 5% |
|
161MG 16% | |
4.4MG 24% |
|
110% | iron | 5% |
|
2.1MG 12% | |
44MG 14% |
|
22% | magnesium | 5% |
|
36MG 12% | |
396MG 17% |
|
34% | potassium | 5% |
|
295MG 13% | |
0.39MG 35% |
|
39% | thiamin (Vit B1) | 5% |
|
0.28MG 26% | |
0.46MG 42% |
|
170% | riboflavin (Vit B2) | 5% |
|
0.17MG 16% | |
7.4MG 53% |
|
147% | niacin (Vit B3) | 5% |
|
3MG 21% | |
101UG 25% |
|
261% | folate (Vit B9) | 5% |
|
28UG 7% | |
1.9UG 80% |
|
36% | Vitamin B12 | 5% |
|
1.4UG 60% | |
|
5% | Vitamin E | >999% |
|
1.6MG 11% | ||
|
5% | Vitamin K | >999% |
|
6.6UG 7% | ||
26G 52% |
|
73% | protein | 5% |
|
15G 30% | |
0.21MG 18% |
|
133% | copper | 5% |
|
0.09MG 7% | |
0.45MG 25% |
|
29% | manganese | 5% |
|
0.35MG 20% | |
267MG 38% |
|
45% | phosphorus | 5% |
|
184MG 26% | |
|
5% | selenium | >999% |
|
34UG 62% | ||
4.2MG 52% |
|
438% | zinc | 5% |
|
0.78MG 10% | |
112G | 84% | Water | 5% | 61G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, pantothenic acid (Vit B5), Vitamin B6, biotin (Vit B7), choline. |