Filet O Fish vs. Spirulina
Nutrition comparison of Filet O Fish and Spirulina
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
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and spirulina:
- Both filet o fish and spirulina are high in calcium, calories, potassium and protein.
- For omega-3 fatty acids, filet o fish has more dha and epa than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than filet o fish.
- Spirulina is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and spirulina are high in calories. Filet o fish is very similar to filet o fish for calories - filet o fish has 282 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, filet o fish is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Spirulina | |
|---|---|---|
| Protein | 16% | 59% |
| Carbohydrates | 37% | 25% |
| Fat | 47% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Filet o fish and spirulina contain similar amounts of carbs - filet o fish has 26.4g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 157% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Filet o fish and spirulina contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both filet o fish and spirulina are high in protein. Spirulina has 410% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Filet o fish and spirulina contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
trans fat
Both filet o fish and spirulina are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and spirulina does not contain significant amounts.
cholesterol
Spirulina has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than filet o fish - filet o fish has 0.3mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than filet o fish - spirulina has 29ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Spirulina has 327% more Vitamin E than filet o fish - filet o fish has 1.2mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 420% more Vitamin K than filet o fish - filet o fish has 4.9ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
| Filet O Fish | Spirulina | |
|---|---|---|
| Thiamin | 0.211 MG | 2.38 MG |
| Riboflavin | 0.13 MG | 3.67 MG |
| Niacin | 2.22 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | 21 UG | 94 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both filet o fish and spirulina are high in calcium. is very similar to filet o fish for calcium - filet o fish has 120mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 17 times more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both filet o fish and spirulina are high in potassium. Spirulina has 520% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more DHA and EPA than spirulina per 100 grams. Both filet o fish and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Filet O Fish | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.823 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than spirulina per 100 grams.
| Filet O Fish | Spirulina | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 1.254 G |
| Total | 5.193 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Filet O Fish g
()
|
Daily Values (%) |
Spirulina 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 % |
|
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 % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 spirulina contain more calories in 100 grams?Both filet o fish and spirulina are high in calories. Filet o fish is quite similar to filet o fish for calories - filet o fish has 282 calories in 100g and spirulina has 290 calories.
Is filet o fish or spirulina better for protein?
Both filet o fish and spirulina are high in protein. Spirulina has 410% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and spirulina has 57.5g of protein.
Does filet o fish or spirulina have more carbohydrates?
By weight, filet o fish and spirulina contain similar amounts of carbs - filet o fish has 26.4g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does filet o fish or spirulina contain more calcium?
Both filet o fish and spirulina are high in calcium. is very similar to filet o fish for calcium - filet o fish has 120mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does filet o fish or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 17 times more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does filet o fish or spirulina contain more potassium?
Both filet o fish and spirulina are high in potassium. Spirulina has 520% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and spirulina has 1363mg of potassium.