Quinoa vs. Filet O Fish

Nutrition comparison of Cooked Quinoa 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 cooked quinoa versus filet o fish (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in quinoa and filet o fish:

  • Both quinoa and filet o fish are high in calories.
  • Filet o fish has more niacin and Vitamin B12, however, quinoa contains more Vitamin B6 and folate.
  • Filet o fish is a great source of potassium and protein.
  • Filet o fish is an excellent source of calcium.
  • Quinoa has 11.2 times less saturated fat than filet o fish.
  • Quinoa is a great source of dietary fiber.
Detailed nutritional comparison of quinoa and filet o fish is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Filet O Fish src

Calories and Carbs

calories

Both quinoa and filet o fish are high in calories. Filet o fish has 135% more calories than quinoa - quinoa has 120 calories per 100 grams and filet o fish has 282 calories.

For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to filet o fish for protein. Quinoa has a macronutrient ratio of 15:71:15 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Filet O Fish
Protein 15% 16%
Carbohydrates 71% 37%
Fat 15% 47%
Alcohol ~ ~

carbohydrates

Quinoa and filet o fish contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.

dietary fiber

Quinoa is a great source of dietary fiber and it has 100% more dietary fiber than filet o fish - quinoa has 2.8g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.

sugar

Quinoa and filet o fish contain similar amounts of sugar - quinoa has 0.87g 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 156% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Quinoa has 11.2 times less saturated fat than filet o fish - quinoa has 0.23g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

Both filet o fish and quinoa are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and quinoa does not contain significant amounts.

cholesterol

Quinoa has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and quinoa does not contain significant amounts.

Vitamins

Vitamin C

Filet o fish and quinoa contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

Quinoa and filet o fish contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Quinoa and filet o fish contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

Filet o fish and quinoa contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

Filet o fish has more niacin and Vitamin B12, however, quinoa contains more Vitamin B6 and folate. Both quinoa and filet o fish contain significant amounts of thiamin and riboflavin.

Quinoa Filet O Fish
Thiamin 0.107 MG 0.211 MG
Riboflavin 0.11 MG 0.13 MG
Niacin 0.412 MG 2.22 MG
Vitamin B6 0.123 MG ~
Folate 42 UG 21 UG
Vitamin B12 ~ 1.08 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 606% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Quinoa and filet o fish contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Filet o fish is a great source of potassium and it has 28% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams.

Quinoa Filet O Fish
alpha linoleic acid 0.085 G 0.639 G
DHA 0.015 G 0.061 G
EPA ~ 0.03 G
DPA ~ 0.005 G
Total 0.1 G 0.735 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than quinoa per 100 grams.

Quinoa Filet O Fish
linoleic acid 0.974 G 5.187 G
other omega 6 ~ 0.006 G
Total 0.974 G 5.193 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: Quinoa (Quinoa, cooked) and Filet O Fish (McDONALD'S, FILET-O-FISH) .

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FAQ

Does quinoa or filet o fish contain more calories in 100 grams?
Both quinoa and filet o fish are high in calories. Filet o fish has 140% more calories than quinoa - quinoa has 120 calories in 100g and filet o fish has 282 calories.

Does quinoa or filet o fish have more carbohydrates?
By weight, quinoa and filet o fish contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and filet o fish has 26.4g of carbohydrates.

Does quinoa or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 610% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and filet o fish has 120mg of calcium.

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