Boiled Egg vs. Filet O Fish
Nutrition comparison of Cooked Boiled Egg 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
boiled egg
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and filet o fish:
- Both filet o fish and boiled egg are high in calcium, calories and protein.
- Boiled egg has signficantly less carbohydrates than filet o fish.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Filet o fish has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and boiled egg are high in calories. Filet o fish has 82% more calories than boiled egg - filet o fish has 282 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and heavier in fat compared to filet o fish per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Filet O Fish | |
|---|---|---|
| Protein | 34% | 16% |
| Carbohydrates | 3% | 37% |
| Fat | 64% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than boiled egg - filet o fish has 1.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Filet o fish and boiled egg contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both filet o fish and boiled egg are high in protein. Filet o fish is very similar to filet o fish for protein - filet o fish has 11.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Filet o fish and boiled egg contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both filet o fish and boiled egg are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and filet o fish has 91% less cholesterol than boiled egg - filet o fish has 32mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and boiled egg contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than filet o fish - boiled egg has 149ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than filet o fish - boiled egg has 87iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and boiled egg contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Filet o fish and boiled egg contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid, Vitamin B6 and folate. Both boiled egg and filet o fish contain significant amounts of Vitamin B12.
| Boiled Egg | Filet O Fish | |
|---|---|---|
| Thiamin | 0.066 MG | 0.211 MG |
| Riboflavin | 0.513 MG | 0.13 MG |
| Niacin | 0.064 MG | 2.22 MG |
| Pantothenic acid | 1.398 MG | ~ |
| Vitamin B6 | 0.121 MG | ~ |
| Folate | 44 UG | 21 UG |
| Vitamin B12 | 1.11 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and boiled egg are high in calcium. Filet o fish has 140% more calcium than boiled egg - filet o fish has 120mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Filet o fish and boiled egg contain similar amounts of iron - filet o fish has 1.6mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Filet o fish is a great source of potassium and it has 75% more potassium than boiled egg - filet o fish has 220mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) and EPA than boiled egg per 100 grams. Both boiled egg and filet o fish contain significant amounts of DHA.
| Boiled Egg | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.639 G |
| DHA | 0.038 G | 0.061 G |
| EPA | 0.005 G | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.078 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Filet O Fish | |
|---|---|---|
| linoleic acid | 1.188 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.188 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Filet O Fish g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||
FAQ
Does filet o fish or boiled egg contain more calories in 100 grams?Both filet o fish and boiled egg are high in calories. Filet o fish has 80% more calories than boiled egg - filet o fish has 282 calories in 100g and boiled egg has 155 calories.
Is filet o fish or boiled egg better for protein?
Both filet o fish and boiled egg are high in protein. Filet o fish is very similar to filet o fish for protein - filet o fish has 11.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Does filet o fish or boiled egg have more carbohydrates?
By weight, boiled egg has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does filet o fish or boiled egg contain more calcium?
Both filet o fish and boiled egg are high in calcium. Filet o fish has 140% more calcium than boiled egg - filet o fish has 120mg of calcium in 100 grams and boiled egg has 50mg of calcium.