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:
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, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Filet O Fish | Kale | |
---|---|---|
Protein | 16% | 27% |
Carbohydrates | 37% | 41% |
Fat | 47% | 32% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 Kale .
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 % |
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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% |
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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% |
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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% |
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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 % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
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% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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% |
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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% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||