Filet O Fish vs. Soy Flour

Nutrition comparison of Filet O Fish and Soy Flour

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 soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both filet o fish and soy flour are high in calcium, calories, potassium and protein.
  • Filet o fish has 61% less sugar than soy flour.
  • For omega-3 fatty acids, filet o fish has more dha and epa than soy flour.
  • Soy flour has 54% less saturated fat than filet o fish.
  • Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of filet o fish and soy flour 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of Soy Flour src

Calories and Carbs

calories

Both filet o fish and soy flour are high in calories. Soy flour has 32% more calories than filet o fish - filet o fish has 282 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, filet o fish is much lighter in protein, heavier in carbs and much heavier in fat compared to soy flour per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Soy Flour
Protein 16% 50%
Carbohydrates 37% 31%
Fat 47% 20%
Alcohol ~ ~

carbohydrates

Filet o fish and soy flour contain similar amounts of carbs - filet o fish has 26.4g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 10 times more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Filet o fish has 61% less sugar than soy flour - filet o fish has 3.7g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both filet o fish and soy flour are high in protein. Soy flour has 342% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 54% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

Soy flour and filet o fish contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and soy flour contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Filet o fish and soy flour contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and soy flour contain significant amounts of niacin.

Filet O Fish Soy Flour
Thiamin 0.211 MG 1.088 MG
Riboflavin 0.13 MG 0.28 MG
Niacin 2.22 MG 2.95 MG
Pantothenic acid ~ 1.55 MG
Vitamin B6 ~ 1.05 MG
Folate 21 UG 289 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Both filet o fish and soy flour are high in calcium. Soy flour has 138% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 426% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both filet o fish and soy flour are high in potassium. Soy flour has 850% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more DHA and EPA than soy flour per 100 grams. Both filet o fish and soy flour contain significant amounts of alpha linoleic acid (ALA).

Filet O Fish Soy Flour
alpha linoleic acid 0.639 G 0.555 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, both filet o fish and soy flour contain significant amounts of linoleic acid.

Filet O Fish Soy Flour
other omega 6 0.048 G 0.025 G
linoleic acid 5.187 G 3.66 G
Total 5.235 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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FAQ

Does filet o fish or soy flour contain more calories in 100 grams?
Both filet o fish and soy flour are high in calories. Soy flour has 30% more calories than filet o fish - filet o fish has 282 calories in 100g and soy flour has 372 calories.

Is filet o fish or soy flour better for protein?
Both filet o fish and soy flour are high in protein. Soy flour has 340% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and soy flour has 49.8g of protein.

Does filet o fish or soy flour have more carbohydrates?
By weight, filet o fish and soy flour contain similar amounts of carbs - filet o fish has 26.4g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does filet o fish or soy flour contain more calcium?
Both filet o fish and soy flour are high in calcium. Soy flour has 140% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does filet o fish or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 430% more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does filet o fish or soy flour contain more potassium?
Both filet o fish and soy flour are high in potassium. Soy flour has 850% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and soy flour has 2090mg of potassium.