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.
Detailed nutritional comparison of boiled egg 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: 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.


Image of Boiled Egg src
Image of Filet O Fish src

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 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 Boiled Egg or Filet O Fish .

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

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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.