Filet O Fish vs. White Beans
Nutrition comparison of Filet O Fish and White Beans
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
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and white beans:
- Both filet o fish and white beans are high in calcium, calories and potassium.
- Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, white bean contains more pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of protein.
- White bean has 37.2 times less saturated fat than filet o fish.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and white beans are high in calories. Filet o fish has 147% more calories than white bean - filet o fish has 282 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, filet o fish is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | White Beans | |
|---|---|---|
| Protein | 16% | 25% |
| Carbohydrates | 37% | 73% |
| Fat | 47% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Filet o fish and white beans contain similar amounts of carbs - filet o fish has 26.4g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 243% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Filet o fish and white beans contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Filet o fish is a great source of protein and it has 55% more protein than white bean - filet o fish has 11.3g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 37.2 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both filet o fish and white beans are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and white bean does not contain significant amounts.
cholesterol
White bean has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and white beans contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
Filet o fish and white beans contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Filet o fish and white beans contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, white bean contains more pantothenic acid, Vitamin B6 and folate.
| Filet O Fish | White Beans | |
|---|---|---|
| Thiamin | 0.211 MG | 0.096 MG |
| Riboflavin | 0.13 MG | 0.037 MG |
| Niacin | 2.22 MG | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | ~ | 0.075 MG |
| Folate | 21 UG | 65 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both filet o fish and white beans are high in calcium. Filet o fish has 64% more calcium than white bean - filet o fish has 120mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 92% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both filet o fish and white beans are high in potassium. White bean has 106% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and white bean has 454mg 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 white bean per 100 grams.
| Filet O Fish | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.056 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than white bean per 100 grams.
| Filet O Fish | White Beans | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 0.067 G |
| Total | 5.193 G | 0.067 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 White Beans .
Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and White Beans (Beans, white, mature seeds, canned) .
Filet O Fish g
()
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Daily Values (%) |
White Beans 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 % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
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| 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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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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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| 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 % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does filet o fish or white beans contain more calories in 100 grams?Both filet o fish and white beans are high in calories. Filet o fish has 150% more calories than white bean - filet o fish has 282 calories in 100g and white bean has 114 calories.
Does filet o fish or white beans have more carbohydrates?
By weight, filet o fish and white beans contain similar amounts of carbs - filet o fish has 26.4g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does filet o fish or white beans contain more calcium?
Both filet o fish and white beans are high in calcium. Filet o fish has 60% more calcium than white bean - filet o fish has 120mg of calcium in 100 grams and white bean has 73mg of calcium.
Does filet o fish or white beans contain more potassium?
Both filet o fish and white beans are high in potassium. White bean has 110% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and white bean has 454mg of potassium.