Beef vs. Filet O Fish

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

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

  • Both beef and filet o fish are high in calories, potassium and protein.
  • Beef has signficantly less carbohydrates than filet o fish.
  • Beef is a great source of iron.
  • Filet o fish has 64% less cholesterol than beef.
  • Filet o fish has 8.1 times less trans fat than beef.
  • Filet o fish has more thiamin, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Filet o fish is an excellent source of calcium.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Filet O Fish src

Calories and Carbs

calories

Both beef and filet o fish are high in calories. Beef is very similar to beef for calories - beef has 277 calories per 100 grams and filet o fish has 282 calories.

For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and heavier in fat compared to filet o fish per calorie. Beef has a macronutrient ratio of 38:0:62 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Filet O Fish
Protein 38% 16%
Carbohydrates ~ 37%
Fat 62% 47%
Alcohol ~ ~

carbohydrates

Beef has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Filet o fish has more dietary fiber than beef - filet o fish has 1.4g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and beef does not contain significant amounts.



Protein

protein

Both beef and filet o fish are high in protein. Beef has 125% more protein than filet o fish - beef has 25.4g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Beef is high in saturated fat and filet o fish has 61% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

Filet o fish has 8.1 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and filet o fish has 0.13g of trans fat.

cholesterol

Filet o fish has 64% less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and filet o fish has 32mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Beef and filet o fish contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin D

Beef and filet o fish contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Beef and filet o fish contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

Beef and filet o fish contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.

The B Vitamins

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

Beef Filet O Fish
Thiamin 0.051 MG 0.211 MG
Riboflavin 0.176 MG 0.13 MG
Niacin 4.537 MG 2.22 MG
Pantothenic acid 0.658 MG ~
Vitamin B6 0.336 MG ~
Folate 11 UG 21 UG
Vitamin B12 2.9 UG 1.08 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 243% more calcium than beef - beef has 35mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Beef is a great source of iron and it has 44% more iron than filet o fish - beef has 2.3mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Both beef and filet o fish are high in potassium. Beef has 25% more potassium than filet o fish - beef has 275mg 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 beef per 100 grams.

Beef Filet O Fish
alpha linoleic acid 0.056 G 0.639 G
DHA ~ 0.061 G
EPA ~ 0.03 G
DPA ~ 0.005 G
Total 0.056 G 0.735 G

omega 6s

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

Beef Filet O Fish
other omega 6 ~ 0.006 G
linoleic acid 0.39 G 5.187 G
Total 0.39 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Filet O Fish (McDONALD'S, FILET-O-FISH) .

Cooked Beef g

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