Filet O Fish vs. Kale
Nutrition comparison of Filet O Fish and Kale
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
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and kale:
- Both kale and filet o fish are high in calcium and potassium.
- Filet o fish is a great source of protein.
- For omega-3 fatty acids, filet o fish has more dha and epa than kale.
- Kale has 14.9 times less saturated fat than filet o fish.
- Kale has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Kale has signficantly less carbohydrates than filet o fish.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and kale has 88% less calories than filet o fish - kale has 35 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is lighter in protein, lighter in carbs and heavier in fat compared to kale per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 37% | 41% |
| Fat | 47% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than filet o fish - kale has 4.4g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 193% more dietary fiber than filet o fish - kale has 4.1g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Kale and filet o fish contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and filet o fish has 3.7g of sugar.
Protein
protein
Filet o fish is a great source of protein and it has 286% more protein than kale - kale has 2.9g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Kale has 14.9 times less saturated fat than filet o fish - kale has 0.18g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and kale are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 310 times more Vitamin C than filet o fish - kale has 93.4mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - kale has 241ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Kale and filet o fish contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 78 times more Vitamin K than filet o fish - kale has 389.6ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and kale contain significant amounts of thiamin and niacin.
| Filet O Fish | Kale | |
|---|---|---|
| Thiamin | 0.211 MG | 0.113 MG |
| Riboflavin | 0.13 MG | 0.347 MG |
| Niacin | 2.22 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | 21 UG | 62 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both kale and filet o fish are high in calcium. Kale has 112% more calcium than filet o fish - kale has 254mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Kale and filet o fish contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both kale and filet o fish are high in potassium. Kale has 58% more potassium than filet o fish - kale has 348mg 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 kale per 100 grams. Both filet o fish and kale contain significant amounts of alpha linoleic acid (ALA).
| Filet O Fish | Kale | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.378 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than kale per 100 grams.
| Filet O Fish | Kale | |
|---|---|---|
| other omega 6 | 0.011 G | 0.003 G |
| linoleic acid | 5.187 G | 0.291 G |
| Total | 5.198 G | 0.294 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 Kale (Kale, raw) .
Filet O Fish g
()
|
Daily Values (%) |
Kale 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 % |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 kale or filet o fish contain more calories in 100 grams?Filet o fish is high in calories and kale has 90% less calories than filet o fish - kale has 35 calories in 100g and filet o fish has 282 calories.
Does kale or filet o fish have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than filet o fish - kale has 4.4g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does kale or filet o fish contain more calcium?
Both kale and filet o fish are high in calcium. Kale has 110% more calcium than filet o fish - kale has 254mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does kale or filet o fish contain more potassium?
Both kale and filet o fish are high in potassium. Kale has 60% more potassium than filet o fish - kale has 348mg of potassium in 100 grams and filet o fish has 220mg of potassium.