Cheese vs. Filet O Fish
Nutrition comparison of Cheese 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
cheese
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and filet o fish:
- Both filet o fish and cheese are high in calcium, calories and protein.
- Cheese has signficantly less carbohydrates than filet o fish.
- Cheese is an excellent source of Vitamin A.
- Filet o fish has 66% less cholesterol than cheese.
- Filet o fish has more thiamin and niacin, however, cheese contains more riboflavin, pantothenic acid and Vitamin B6.
- Filet o fish is a great source of potassium.
- For omega-3 fatty acids, filet o fish has more dha and epa than cheese.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese are high in calories. Cheese has 36% more calories than filet o fish - filet o fish has 282 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to filet o fish per calorie. Cheese has a macronutrient ratio of 25:0:75 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Filet O Fish | |
|---|---|---|
| Protein | 25% | 16% |
| Carbohydrates | ~ | 37% |
| Fat | 75% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than cheese - filet o fish has 1.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both filet o fish and cheese are high in protein. Cheese has 109% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and filet o fish has 82% less saturated fat than cheese - filet o fish has 2.8g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both filet o fish and cheese are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Filet o fish has 66% less cholesterol than cheese - filet o fish has 32mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and cheese contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - cheese has 174ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than filet o fish - cheese has 21iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and cheese contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Filet o fish and cheese contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin and niacin, however, cheese contains more riboflavin, pantothenic acid and Vitamin B6. Both cheese and filet o fish contain significant amounts of folate and Vitamin B12.
| Cheese | Filet O Fish | |
|---|---|---|
| Thiamin | 0.023 MG | 0.211 MG |
| Riboflavin | 0.318 MG | 0.13 MG |
| Niacin | 0.114 MG | 2.22 MG |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | ~ |
| Folate | 13 UG | 21 UG |
| Vitamin B12 | 1.23 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and cheese are high in calcium. Cheese has 449% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Filet o fish has 164% more iron than cheese - filet o fish has 1.6mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Filet o fish is a great source of potassium and it has 159% more potassium than cheese - filet o fish has 220mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more DHA and EPA than cheese per 100 grams. Both cheese and filet o fish contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.332 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than cheese per 100 grams.
| Cheese | Filet O Fish | |
|---|---|---|
| linoleic acid | 0.532 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.532 G | 5.193 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheese or Filet O Fish .
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Cheese g
()
|
Daily Values (%) |
Filet O Fish g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cheese contain more calories in 100 grams?Both filet o fish and cheese are high in calories. Cheese has 40% more calories than filet o fish - filet o fish has 282 calories in 100g and cheese has 384 calories.
Does filet o fish or cheese have more carbohydrates?
By weight, cheese has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does filet o fish or cheese contain more calcium?
Both filet o fish and cheese are high in calcium. Cheese has 450% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and cheese has 659mg of calcium.