Filet O Fish vs. Broccoli
Nutrition comparison of Filet O Fish and Broccoli
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
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and broccoli:
- Both filet o fish and broccoli are high in calcium and potassium.
- Broccoli has 23.8 times less saturated fat than filet o fish.
- Broccoli has 75% less carbohydrates than filet o fish.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Filet o fish has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of protein.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and broccoli has 88% less calories than filet o fish - filet o fish has 282 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, filet o fish is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Broccoli | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 37% | 65% |
| Fat | 47% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 75% less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 86% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Filet o fish and broccoli contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Filet o fish is a great source of protein and it has 299% more protein than broccoli - filet o fish has 11.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has 23.8 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
trans fat
Both filet o fish and broccoli are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 296 times more Vitamin C than filet o fish - filet o fish has 0.3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than filet o fish - broccoli has 31ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and broccoli contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 19 times more Vitamin K than filet o fish - filet o fish has 4.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid, Vitamin B6 and folate. Both filet o fish and broccoli contain significant amounts of riboflavin.
| Filet O Fish | Broccoli | |
|---|---|---|
| Thiamin | 0.211 MG | 0.071 MG |
| Riboflavin | 0.13 MG | 0.117 MG |
| Niacin | 2.22 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | 21 UG | 63 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both filet o fish and broccoli are high in calcium. Filet o fish has 155% more calcium than broccoli - filet o fish has 120mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Filet o fish has 114% more iron than broccoli - filet o fish has 1.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both filet o fish and broccoli are high in potassium. Broccoli has 44% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams.
| Filet O Fish | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.0215 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than broccoli per 100 grams.
| Filet O Fish | Broccoli | |
|---|---|---|
| other omega 6 | 0.048 G | 0.006 G |
| linoleic acid | 5.187 G | 0.049 G |
| Total | 5.235 G | 0.055 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 Broccoli (Broccoli, raw) .
Filet O Fish g
()
|
Daily Values (%) |
Broccoli 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Filet o fish is high in calories and broccoli has 90% less calories than filet o fish - filet o fish has 282 calories in 100g and broccoli has 34 calories.
Does filet o fish or broccoli have more carbohydrates?
By weight, broccoli has 80% fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does filet o fish or broccoli contain more calcium?
Both filet o fish and broccoli are high in calcium. Filet o fish has 160% more calcium than broccoli - filet o fish has 120mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does filet o fish or broccoli contain more potassium?
Both filet o fish and broccoli are high in potassium. Broccoli has 40% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and broccoli has 316mg of potassium.