Filet O Fish vs. Soy Protein Powder

Nutrition comparison of Filet O Fish and Soy Protein Powder

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 calcium, calories, potassium and protein.
  • For omega-3 fatty acids, filet o fish has more dha and epa than soy protein powder.
  • Soy protein powder has 61% less saturated fat than filet o fish.
  • Soy protein powder has more Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
  • Soy protein powder is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of filet o fish and soy protein powder 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 Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

cholesterol

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.

Vitamins

Vitamin C

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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 ~

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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


Customize your serving size


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 Soy Protein Powder .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does filet o fish or soy protein powder contain more calories in 100 grams?
Both filet o fish and soy protein powder are high in calories. Soy protein powder has 40% more calories than filet o fish - filet o fish has 282 calories in 100g and soy protein powder has 388 calories.

Is filet o fish or soy protein powder better for protein?
Both filet o fish and soy protein powder are high in protein. Soy protein powder has 390% 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.

Does filet o fish or soy protein powder have more carbohydrates?
By weight, filet o fish and soy protein powder contain similar amounts of carbs - filet o fish has 26.4g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does filet o fish or soy protein powder contain more calcium?
Both filet o fish and soy protein powder are high in calcium. Soy protein powder has 50% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does filet o fish or soy protein powder contain more iron?
Soy protein powder is an abundant source of iron and it has 670% more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does filet o fish or soy protein powder contain more potassium?
Both filet o fish and soy protein powder are high in potassium. Soy protein powder has 320% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and soy protein powder has 933mg of potassium.