Filet O Fish vs. Sesame Seeds
Nutrition comparison of Filet O Fish and Sesame Seeds
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
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and sesame seeds:
- Both sesame seeds and filet o fish are high in calcium, calories, potassium and protein.
- For omega-3 fatty acids, filet o fish has more dha and epa than sesame seed.
- Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Sesame seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and filet o fish are high in calories. Sesame seed has 100% more calories than filet o fish - sesame seed has 565 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is heavier in protein, heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Sesame Seeds | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 37% | 17% |
| Fat | 47% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and filet o fish contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 900% more dietary fiber than filet o fish - sesame seed has 14g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Sesame seed has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and filet o fish are high in protein. Sesame seed has 51% more protein than filet o fish - sesame seed has 17g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and filet o fish has 58% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and sesame seeds are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and sesame seed does not contain significant amounts.
cholesterol
Sesame seed has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and sesame seeds contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and filet o fish contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish has more Vitamin E than sesame seed - filet o fish has 1.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Filet o fish and sesame seeds contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and sesame seeds contain significant amounts of riboflavin.
| Filet O Fish | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.211 MG | 0.803 MG |
| Riboflavin | 0.13 MG | 0.251 MG |
| Niacin | 2.22 MG | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.802 MG |
| Folate | 21 UG | 98 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both sesame seeds and filet o fish are high in calcium. Sesame seed has 724% more calcium than filet o fish - sesame seed has 989mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 846% more iron than filet o fish - sesame seed has 14.8mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both sesame seeds and filet o fish are high in potassium. Sesame seed has 116% more potassium than filet o fish - sesame seed has 475mg 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 DHA and EPA than sesame seed per 100 grams. Both filet o fish and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Filet O Fish | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.363 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than filet o fish per 100 grams.
| Filet O Fish | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 20.654 G |
| Total | 5.193 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Filet O Fish g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds or filet o fish contain more calories in 100 grams?Both sesame seeds and filet o fish are high in calories. Sesame seed has 100% more calories than filet o fish - sesame seed has 565 calories in 100g and filet o fish has 282 calories.
Does sesame seeds or filet o fish have more carbohydrates?
By weight, sesame seeds and filet o fish contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does sesame seeds or filet o fish contain more calcium?
Both sesame seeds and filet o fish are high in calcium. Sesame seed has 720% more calcium than filet o fish - sesame seed has 989mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does sesame seeds or filet o fish contain more iron?
Sesame seed is an abundant source of iron and it has 850% more iron than filet o fish - sesame seed has 14.8mg of iron in 100 grams and filet o fish has 1.6mg of iron.
Does sesame seeds or filet o fish contain more potassium?
Both sesame seeds and filet o fish are high in potassium. Sesame seed has 120% more potassium than filet o fish - sesame seed has 475mg of potassium in 100 grams and filet o fish has 220mg of potassium.