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 protein powder
(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 protein powder:
Both filet o fish and soy protein powder are high in calories. Soy protein powder has 38% more calories than filet o fish - filet o fish has 282 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, filet o fish is much lighter in protein, heavier in carbs and much heavier in fat compared to soy protein powder per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Soy Protein Powder | |
|---|---|---|
| Protein | 16% | 57% |
| Carbohydrates | 37% | 30% |
| Fat | 47% | 13% |
| Alcohol | ~ | ~ |
Filet o fish and soy protein powder contain similar amounts of carbs - filet o fish has 26.4g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Soy protein powder is an excellent source of dietary fiber and it has 379% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and filet o fish has 83% less sugar than soy protein powder - filet o fish has 3.7g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both filet o fish and soy protein powder are high in protein. Soy protein powder has 393% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 61% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Both filet o fish and soy protein powder are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Filet o fish and soy protein powder contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Filet o fish has more Vitamin E than soy protein powder - filet o fish has 1.2mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Filet o fish and soy protein powder contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and soy protein powder contain significant amounts of thiamin, riboflavin and niacin.
| Filet O Fish | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.211 MG | 0.288 MG |
| Riboflavin | 0.13 MG | 0.164 MG |
| Niacin | 2.22 MG | 2.357 MG |
| Vitamin B6 | ~ | 0.164 MG |
| Folate | 21 UG | 289 UG |
| Vitamin B12 | 1.08 UG | ~ |
Both filet o fish and soy protein powder are high in calcium. Soy protein powder has 48% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 669% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both filet o fish and soy protein powder are high in potassium. Soy protein powder has 324% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, filet o fish has more DHA and EPA than soy protein powder per 100 grams. Both filet o fish and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Filet O Fish | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.32 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.32 G |
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than soy protein powder per 100 grams.
| Filet O Fish | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 2.381 G |
| Total | 5.193 G | 2.381 G |
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 Protein Powder (Protein powder, soy based, NFS) .
Filet O Fish g
()
|
Daily Values (%) |
Soy Protein Powder 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 | |||