Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and filet o fish:
Both wheat flour and filet o fish are high in calories. Wheat flour has 28% more calories than filet o fish - wheat flour has 361 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to filet o fish for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Wheat Flour | Filet O Fish | |
---|---|---|
Protein | 14% | 16% |
Carbohydrates | 82% | 37% |
Fat | 4% | 47% |
Alcohol | ~ | ~ |
Wheat flour is high in carbohydrates and filet o fish has 64% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
Wheat flour is a great source of dietary fiber and it has 71% more dietary fiber than filet o fish - wheat flour has 2.4g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
Wheat flour and filet o fish contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and filet o fish has 3.7g of sugar.
Both wheat flour and filet o fish are high in protein. Wheat flour has a little more protein (6%) than filet o fish by weight - wheat flour has 12g of protein per 100 grams and filet o fish has 11.3g of protein.
Wheat flour has 10.6 times less saturated fat than filet o fish - wheat flour has 0.24g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
Both filet o fish and wheat flour are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Wheat flour has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Filet o fish and wheat flour contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Wheat flour and filet o fish contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Wheat flour and filet o fish contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Wheat flour and filet o fish contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
Wheat Flour | Filet O Fish | |
---|---|---|
Thiamin | 0.812 MG | 0.211 MG |
Riboflavin | 0.512 MG | 0.13 MG |
Niacin | 7.554 MG | 2.22 MG |
Pantothenic acid | 0.438 MG | ~ |
Vitamin B6 | 0.037 MG | ~ |
Folate | 183 UG | 21 UG |
Vitamin B12 | ~ | 1.08 UG |
Filet o fish is an excellent source of calcium and it has 700% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and filet o fish has 120mg of calcium.
Wheat flour is an excellent source of iron and it has 183% more iron than filet o fish - wheat flour has 4.4mg of iron per 100 grams and filet o fish has 1.6mg of iron.
Filet o fish is a great source of potassium and it has 120% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and filet o fish has 220mg of potassium.
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than wheat flour per 100 grams.
Wheat Flour | Filet O Fish | |
---|---|---|
alpha linoleic acid | 0.043 G | 0.639 G |
DHA | ~ | 0.061 G |
EPA | ~ | 0.03 G |
DPA | ~ | 0.005 G |
Total | 0.043 G | 0.735 G |
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than wheat flour per 100 grams.
Wheat Flour | Filet O Fish | |
---|---|---|
linoleic acid | 0.685 G | 5.187 G |
other omega 6 | ~ | 0.006 G |
Total | 0.685 G | 5.193 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 Wheat Flour or Filet O Fish .
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Wheat Flour g
()
|
Daily Values (%) |
Filet O Fish 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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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 % |
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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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||