Filet O Fish vs. Chia Seeds
Nutrition comparison of Filet O Fish and Chia Seeds
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
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and chia seeds:
- Both filet o fish and chia seeds are high in calcium, calories, potassium and protein.
- Chia seed has more thiamin, niacin and folate, however, filet o fish contains more Vitamin B12.
- Chia seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and chia seeds are high in calories. Chia seed has 72% more calories than filet o fish - filet o fish has 282 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, filet o fish is heavier in carbs, lighter in fat and similar to chia seeds for protein. Filet o fish has a macronutrient ratio of 16:37:47 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Chia Seeds | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 37% | 33% |
| Fat | 47% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and filet o fish has 37% less carbohydrates than chia seed - filet o fish has 26.4g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 23 times more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both filet o fish and chia seeds are high in protein. Chia seed has 47% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Filet o fish and chia seeds contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both filet o fish and chia seeds are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and chia seed has 0.14g of trans fat.
cholesterol
Chia seed has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and chia seeds contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than filet o fish - chia seed has 16.2ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and chia seeds contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Filet o fish and chia seeds contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and chia seeds contain significant amounts of riboflavin.
| Filet O Fish | Chia Seeds | |
|---|---|---|
| Thiamin | 0.211 MG | 0.62 MG |
| Riboflavin | 0.13 MG | 0.17 MG |
| Niacin | 2.22 MG | 8.83 MG |
| Folate | 21 UG | 49 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both filet o fish and chia seeds are high in calcium. Chia seed has 426% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 395% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both filet o fish and chia seeds are high in potassium. Chia seed has 85% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than filet o fish per 100 grams, however, filet o fish contains more dha and epa than chia seed per 100 grams.
| Filet O Fish | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 17.83 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, both filet o fish and chia seeds contain significant amounts of linoleic acid.
| Filet O Fish | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.048 G | 0.093 G |
| linoleic acid | 5.187 G | 5.835 G |
| Total | 5.235 G | 5.928 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Chia Seeds (Seeds, chia seeds, dried) .
Filet O Fish g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 chia seeds contain more calories in 100 grams?Both filet o fish and chia seeds are high in calories. Chia seed has 70% more calories than filet o fish - filet o fish has 282 calories in 100g and chia seed has 486 calories.
Does filet o fish or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and filet o fish has 40% fewer carbohydrates than chia seed - filet o fish has 26.4g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does filet o fish or chia seeds contain more calcium?
Both filet o fish and chia seeds are high in calcium. Chia seed has 430% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does filet o fish or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 400% more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does filet o fish or chia seeds contain more potassium?
Both filet o fish and chia seeds are high in potassium. Chia seed has 90% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and chia seed has 407mg of potassium.