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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and tofu:
Filet o fish is high in calories and tofu has 73% less calories than filet o fish - filet o fish has 282 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Filet O Fish | Tofu | |
---|---|---|
Protein | 16% | 39% |
Carbohydrates | 37% | 9% |
Fat | 47% | 52% |
Alcohol | ~ | ~ |
Tofu has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
Filet o fish has 367% more dietary fiber than tofu - filet o fish has 1.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
Filet o fish and tofu contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Both filet o fish and tofu are high in protein. Filet o fish has 39% more protein than tofu - filet o fish has 11.3g of protein per 100 grams and tofu has 8.1g of protein.
Tofu has 3.1 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Both filet o fish and tofu are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and tofu does not contain significant amounts.
Tofu has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Filet o fish and tofu contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Tofu has more Vitamin A than filet o fish - tofu has 25.5ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Filet o fish and tofu contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Filet o fish and tofu contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, tofu contains more pantothenic acid and Vitamin B6. Both filet o fish and tofu contain significant amounts of folate.
Filet O Fish | Tofu | |
---|---|---|
Thiamin | 0.211 MG | 0.081 MG |
Riboflavin | 0.13 MG | 0.052 MG |
Niacin | 2.22 MG | 0.195 MG |
Pantothenic acid | ~ | 0.068 MG |
Vitamin B6 | ~ | 0.047 MG |
Folate | 21 UG | 15 UG |
Vitamin B12 | 1.08 UG | ~ |
Both filet o fish and tofu are high in calcium. Tofu has 192% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and tofu has 350mg of calcium.
Tofu is an excellent source of iron and it has 244% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and tofu has 5.4mg of iron.
Filet o fish is a great source of potassium and it has 82% more potassium than tofu - filet o fish has 220mg of potassium per 100 grams and tofu has 121mg of potassium.
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than tofu per 100 grams.
Filet O Fish | Tofu | |
---|---|---|
alpha linoleic acid | 0.639 G | 0.319 G |
DHA | 0.061 G | ~ |
EPA | 0.03 G | ~ |
DPA | 0.005 G | ~ |
Total | 0.735 G | 0.319 G |
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than tofu per 100 grams.
Filet O Fish | Tofu | |
---|---|---|
other omega 6 | 0.006 G | ~ |
linoleic acid | 5.187 G | 2.38 G |
Total | 5.193 G | 2.38 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Filet O Fish or Tofu .
Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Filet O Fish g
()
|
Daily Values (%) |
Tofu 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 % |
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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 % |
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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 % |
|
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 | |||