Filet O Fish vs. Edamame

Nutrition comparison of Filet O Fish and Edamame


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 edamame (100g each) below using 2020 USDA and NIH data[1].

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

  • Both edamame and filet o fish are high in calcium, calories, potassium and protein.
  • Edamame has 3.5 times less saturated fat than filet o fish.
  • Edamame has 66% less carbohydrates than filet o fish.
  • Edamame is a great source of iron.
  • Edamame is an excellent source of dietary fiber.
  • Filet o fish has more niacin and Vitamin B12, however, edamame contains more pantothenic acid, Vitamin B6 and folate.
  • For omega-3 fatty acids, filet o fish has more dha and epa than edamame.
Detailed nutritional comparison of filet o fish and edamame 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Edamame src

Calories and Carbs

calories

Both edamame and filet o fish are high in calories. Filet o fish has 133% more calories than edamame - edamame has 121 calories per 100 grams and filet o fish has 282 calories.

For macronutrient ratios, filet o fish is much lighter in protein, heavier in carbs and heavier in fat compared to edamame per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Edamame
Protein 16% 37%
Carbohydrates 37% 27%
Fat 47% 36%
Alcohol ~ ~

carbohydrates

Edamame has 66% less carbohydrates than filet o fish - edamame has 8.9g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.

dietary fiber

Edamame is an excellent source of dietary fiber and it has 271% more dietary fiber than filet o fish - edamame has 5.2g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.

sugar

Edamame and filet o fish contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and filet o fish has 3.7g of sugar.

Protein

protein

Both edamame and filet o fish are high in protein. Edamame has a little more protein (6%) than filet o fish by weight - edamame has 11.9g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Edamame has 3.5 times less saturated fat than filet o fish - edamame has 0.62g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

Both edamame and filet o fish are low in trans fat - edamame has 0.01g of trans fat per 100 grams and filet o fish has 0.13g of trans fat.

cholesterol

Edamame has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and edamame does not contain significant amounts.

Vitamins

Vitamin C

Edamame has 19 times more Vitamin C than filet o fish - edamame has 6.1mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.

Vitamin A

Edamame has more Vitamin A than filet o fish - edamame has 15ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Edamame and filet o fish contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

Edamame has 445% more Vitamin K than filet o fish - edamame has 26.7ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.

The B Vitamins

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

Filet O Fish Edamame
Thiamin 0.211 MG 0.2 MG
Riboflavin 0.13 MG 0.155 MG
Niacin 2.22 MG 0.915 MG
Pantothenic acid ~ 0.395 MG
Vitamin B6 ~ 0.1 MG
Folate 21 UG 311 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Both edamame and filet o fish are high in calcium. Filet o fish has 90% more calcium than edamame - edamame has 63mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Edamame is a great source of iron and it has 46% more iron than filet o fish - edamame has 2.3mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Both edamame and filet o fish are high in potassium. Edamame has 98% more potassium than filet o fish - edamame has 436mg 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 DHA and EPA than edamame per 100 grams. Both filet o fish and edamame contain significant amounts of alpha linoleic acid (ALA).

Filet O Fish Edamame
alpha linoleic acid 0.639 G 0.358 G
DHA 0.061 G ~
EPA 0.03 G 0.003 G
DPA 0.005 G ~
Total 0.735 G 0.361 G

omega 6s

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

Filet O Fish Edamame
other omega 6 0.007 G 0.002 G
linoleic acid 5.187 G 1.792 G
Total 5.194 G 1.794 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 Edamame (Edamame, frozen, prepared) .

Filet O Fish g

()
Daily Values (%)

Edamame g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does edamame or filet o fish contain more calories in 100 grams?
Both edamame and filet o fish are high in calories. Filet o fish has 130% more calories than edamame - edamame has 121 calories in 100g and filet o fish has 282 calories.

Is edamame or filet o fish better for protein?
Both edamame and filet o fish are high in protein. Edamame has a little more protein ( 10%) than filet o fish by weight - edamame has 11.9g of protein per 100 grams and filet o fish has 11.3g of protein.

Does edamame or filet o fish have more carbohydrates?
By weight, edamame has 70% fewer carbohydrates than filet o fish - edamame has 8.9g of carbs for 100g and filet o fish has 26.4g of carbohydrates.

Does edamame or filet o fish contain more calcium?
Both edamame and filet o fish are high in calcium. Filet o fish has 90% more calcium than edamame - edamame has 63mg of calcium in 100 grams and filet o fish has 120mg of calcium.

Does edamame or filet o fish contain more potassium?
Both edamame and filet o fish are high in potassium. Edamame has 100% more potassium than filet o fish - edamame has 436mg of potassium in 100 grams and filet o fish has 220mg of potassium.