Filet O Fish vs. Okra
Nutrition comparison of Filet O Fish and Okra
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
filet o fish
versus
okra
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and okra:
- Both okra and filet o fish are high in calcium and potassium.
- Filet o fish has more riboflavin, niacin and Vitamin B12, however, okra contains more pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of protein.
- Okra has 107.9 times less saturated fat than filet o fish.
- Okra has 72% less carbohydrates than filet o fish.
- Okra is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Okra (Okra, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and okra has 88% less calories than filet o fish - okra has 33 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is much lighter in carbs, much heavier in fat and similar to okra for protein. Filet o fish has a macronutrient ratio of 16:37:47 and for okra, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Okra | |
|---|---|---|
| Protein | 16% | 19% |
| Carbohydrates | 37% | 76% |
| Fat | 47% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Okra has 72% less carbohydrates than filet o fish - okra has 7.5g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Okra is an excellent source of dietary fiber and it has 129% more dietary fiber than filet o fish - okra has 3.2g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Okra and filet o fish contain similar amounts of sugar - okra has 1.5g of sugar per 100 grams and filet o fish has 3.7g of sugar.
Protein
protein
Filet o fish is a great source of protein and it has 483% more protein than okra - okra has 1.9g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Okra has 107.9 times less saturated fat than filet o fish - okra has 0.03g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and okra are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and okra does not contain significant amounts.
cholesterol
Okra has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and okra does not contain significant amounts.
Vitamins
Vitamin C
Okra is an excellent source of Vitamin C and it has 75 times more Vitamin C than filet o fish - okra has 23mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin A
Okra has more Vitamin A than filet o fish - okra has 36ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Okra and filet o fish contain similar amounts of Vitamin E - okra has 0.27mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Okra has 539% more Vitamin K than filet o fish - okra has 31.3ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
The B Vitamins
Filet o fish has more riboflavin, niacin and Vitamin B12, however, okra contains more pantothenic acid, Vitamin B6 and folate. Both filet o fish and okra contain significant amounts of thiamin.
| Filet O Fish | Okra | |
|---|---|---|
| Thiamin | 0.211 MG | 0.2 MG |
| Riboflavin | 0.13 MG | 0.06 MG |
| Niacin | 2.22 MG | 1 MG |
| Pantothenic acid | ~ | 0.245 MG |
| Vitamin B6 | ~ | 0.215 MG |
| Folate | 21 UG | 60 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both okra and filet o fish are high in calcium. Filet o fish has 46% more calcium than okra - okra has 82mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Filet o fish has 152% more iron than okra - okra has 0.62mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both okra and filet o fish are high in potassium. Okra has 36% more potassium than filet o fish - okra has 299mg of potassium per 100 grams and filet o fish has 220mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than okra per 100 grams.
| Filet O Fish | Okra | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.001 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than okra per 100 grams.
| Filet O Fish | Okra | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 0.026 G |
| Total | 5.193 G | 0.026 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Okra (Okra, raw) .
Filet O Fish g
()
|
Daily Values (%) |
Okra 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 okra or filet o fish contain more calories in 100 grams?Filet o fish is high in calories and okra has 90% less calories than filet o fish - okra has 33 calories in 100g and filet o fish has 282 calories.
Does okra or filet o fish have more carbohydrates?
By weight, okra has 70% fewer carbohydrates than filet o fish - okra has 7.5g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does okra or filet o fish contain more calcium?
Both okra and filet o fish are high in calcium. Filet o fish has 50% more calcium than okra - okra has 82mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does okra or filet o fish contain more potassium?
Both okra and filet o fish are high in potassium. Okra has 40% more potassium than filet o fish - okra has 299mg of potassium in 100 grams and filet o fish has 220mg of potassium.