Egg White vs. Filet O Fish
Nutrition comparison of Egg White 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 white
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 white and filet o fish:
- Both filet o fish and egg white are high in protein.
- Egg white has signficantly less carbohydrates than filet o fish.
- Filet o fish has more thiamin, niacin, folate and Vitamin B12, however, egg white contains more riboflavin and pantothenic acid.
- Filet o fish has signficantly more iron than egg white.
- Filet o fish is a great source of potassium.
- Filet o fish is an excellent source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and egg white has 82% less calories than filet o fish - filet o fish has 282 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to filet o fish per calorie. Egg white has a macronutrient ratio of 89:5:6 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Filet O Fish | |
|---|---|---|
| Protein | 89% | 16% |
| Carbohydrates | 5% | 37% |
| Fat | 6% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than egg white - filet o fish has 1.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Filet o fish and egg white contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both filet o fish and egg white are high in protein. Filet o fish is very similar to egg white for protein - filet o fish has 11.3g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both filet o fish and egg white are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and egg white contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin E
Filet o fish has more Vitamin E than egg white - filet o fish has 1.2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Filet o fish and egg white contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Filet o fish has more thiamin, niacin, folate and Vitamin B12, however, egg white contains more riboflavin and pantothenic acid.
| Egg White | Filet O Fish | |
|---|---|---|
| Thiamin | 0.004 MG | 0.211 MG |
| Riboflavin | 0.439 MG | 0.13 MG |
| Niacin | 0.105 MG | 2.22 MG |
| Pantothenic acid | 0.19 MG | ~ |
| Vitamin B6 | 0.005 MG | ~ |
| Folate | 4 UG | 21 UG |
| Vitamin B12 | 0.09 UG | 1.08 UG |
Minerals
calcium
Filet o fish is an excellent source of calcium and it has 16 times more calcium than egg white - filet o fish has 120mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Filet o fish has signficantly more iron than egg white - filet o fish has 1.6mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Filet o fish is a great source of potassium and it has 35% more potassium than egg white - filet o fish has 220mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White (Egg, white, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Egg White 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 white contain more calories in 100 grams?Filet o fish is high in calories and egg white has 80% less calories than filet o fish - filet o fish has 282 calories in 100g and egg white has 52 calories.
Is filet o fish or egg white better for protein?
Both filet o fish and egg white are high in protein. Filet o fish is very similar to egg white for protein - filet o fish has 11.3g of protein per 100 grams and egg white has 10.9g of protein.
Does filet o fish or egg white have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does filet o fish or egg white contain more calcium?
Filet o fish is a rich source of calcium and it has 16 times more calcium than egg white - filet o fish has 120mg of calcium in 100 grams and egg white has 7mg of calcium.