Filet O Fish vs. Romaine Lettuce
Nutrition comparison of Filet O Fish and Romaine Lettuce
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
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and romaine lettuce:
- Both romaine lettuce and filet o fish are high in potassium.
- Filet o fish has more thiamin, niacin and Vitamin B12, however, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of protein.
- Filet o fish is an excellent source of calcium.
- Romaine lettuce has 71.6 times less saturated fat than filet o fish.
- Romaine lettuce has signficantly less carbohydrates than filet o fish.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and romaine lettuce has 94% less calories than filet o fish - romaine lettuce has 17 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Romaine Lettuce | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 37% | 65% |
| Fat | 47% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has signficantly less carbohydrates than filet o fish - romaine lettuce has 3.3g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 50% more dietary fiber than filet o fish - romaine lettuce has 2.1g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Romaine lettuce and filet o fish contain similar amounts of sugar - romaine lettuce has 1.2g 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 815% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Romaine lettuce has 71.6 times less saturated fat than filet o fish - romaine lettuce has 0.04g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and romaine lettuce are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
cholesterol
Romaine lettuce has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has 12 times more Vitamin C than filet o fish - romaine lettuce has 4mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - romaine lettuce has 436ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Romaine lettuce and filet o fish contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 19 times more Vitamin K than filet o fish - romaine lettuce has 102.5ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin, niacin and Vitamin B12, however, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate. Both filet o fish and romaine lettuce contain significant amounts of riboflavin.
| Filet O Fish | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.211 MG | 0.072 MG |
| Riboflavin | 0.13 MG | 0.067 MG |
| Niacin | 2.22 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | ~ | 0.074 MG |
| Folate | 21 UG | 136 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Filet o fish is an excellent source of calcium and it has 264% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Filet o fish has 61% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both romaine lettuce and filet o fish are high in potassium. Romaine lettuce has 12% more potassium than filet o fish - romaine lettuce has 247mg 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 romaine lettuce per 100 grams.
| Filet O Fish | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.113 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than romaine lettuce per 100 grams.
| Filet O Fish | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 0.047 G |
| Total | 5.193 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Filet O Fish g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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 % |
|
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 % |
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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 romaine lettuce or filet o fish contain more calories in 100 grams?Filet o fish is high in calories and romaine lettuce has 90% less calories than filet o fish - romaine lettuce has 17 calories in 100g and filet o fish has 282 calories.
Does romaine lettuce or filet o fish have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than filet o fish - romaine lettuce has 3.3g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does romaine lettuce or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 260% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does romaine lettuce or filet o fish contain more potassium?
Both romaine lettuce and filet o fish are high in potassium. Romaine lettuce has 10% more potassium than filet o fish - romaine lettuce has 247mg of potassium in 100 grams and filet o fish has 220mg of potassium.