Whole Wheat Bread vs. Filet O Fish
Nutrition comparison of Whole Wheat Bread and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and filet o fish:
- Both whole wheat bread and filet o fish are high in calcium, calories, potassium and protein.
- Whole wheat bread has 69% less saturated fat than filet o fish.
- Whole wheat bread has more pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and filet o fish are high in calories. Whole wheat bread is very similar to whole wheat bread for calories - whole wheat bread has 265 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to filet o fish per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Filet O Fish | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 66% | 37% |
| Fat | 14% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and filet o fish has 39% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 429% more dietary fiber than filet o fish - whole wheat bread has 7.4g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Whole wheat bread and filet o fish contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and filet o fish has 3.7g of sugar.
Protein
protein
Both whole wheat bread and filet o fish are high in protein. Whole wheat bread has 19% more protein than filet o fish - whole wheat bread has 13.4g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Whole wheat bread has 69% less saturated fat than filet o fish - whole wheat bread has 0.87g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and whole wheat bread are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
cholesterol
Whole wheat bread has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and filet o fish contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin E
Whole wheat bread and filet o fish contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Whole wheat bread and filet o fish contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
The B Vitamins
Whole wheat bread has more pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both whole wheat bread and filet o fish contain significant amounts of thiamin, riboflavin and niacin.
| Whole Wheat Bread | Filet O Fish | |
|---|---|---|
| Thiamin | 0.279 MG | 0.211 MG |
| Riboflavin | 0.131 MG | 0.13 MG |
| Niacin | 4.042 MG | 2.22 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | ~ |
| Folate | 75 UG | 21 UG |
| Vitamin B12 | ~ | 1.08 UG |
Minerals
calcium
Both whole wheat bread and filet o fish are high in calcium. Filet o fish has 17% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 60% more iron than filet o fish - whole wheat bread has 2.5mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both whole wheat bread and filet o fish are high in potassium. Whole wheat bread has a little more potassium (5%) than filet o fish by weight - whole wheat bread has 230mg 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 whole wheat bread per 100 grams.
| Whole Wheat Bread | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.205 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Filet O Fish | |
|---|---|---|
| other omega 6 | ~ | 0.006 G |
| linoleic acid | 1.667 G | 5.187 G |
| Total | 1.667 G | 5.193 G |
Customize your serving size
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 Whole Wheat Bread or Filet O Fish .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Filet O Fish g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 | |||
FAQ
Does whole wheat bread or filet o fish contain more calories in 100 grams?Both whole wheat bread and filet o fish are high in calories. Whole wheat bread is quite similar to whole wheat bread for calories - whole wheat bread has 265 calories in 100g and filet o fish has 282 calories.
Does whole wheat bread or filet o fish have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and filet o fish has 40% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does whole wheat bread or filet o fish contain more calcium?
Both whole wheat bread and filet o fish are high in calcium. Filet o fish has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does whole wheat bread or filet o fish contain more potassium?
Both whole wheat bread and filet o fish are high in potassium. Whole wheat bread has a little more potassium ( 10%) than filet o fish by weight - whole wheat bread has 230mg of potassium in 100 grams and filet o fish has 220mg of potassium.