Filet O Fish vs. Canned Tuna

Nutrition comparison of Filet O Fish and Canned Tuna


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

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

  • Both filet o fish and canned tuna are high in calories, potassium and protein.
  • Canned tuna has 72% less saturated fat than filet o fish.
  • Canned tuna has signficantly less carbohydrates than filet o fish.
  • Filet o fish has more thiamin, riboflavin and folate, however, canned tuna contains more niacin, pantothenic acid and Vitamin B6.
  • Filet o fish is an excellent source of calcium.
Detailed nutritional comparison of filet o fish and canned tuna 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Canned Tuna src

Calories and Carbs

calories

Both filet o fish and canned tuna are high in calories. Filet o fish has 120% more calories than canned tuna - filet o fish has 282 calories per 100 grams and canned tuna has 128 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and much heavier in fat compared to canned tuna per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for canned tuna, 78:0:22 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Canned Tuna
Protein 16% 78%
Carbohydrates 37% ~
Fat 47% 22%
Alcohol ~ ~

carbohydrates

Canned tuna has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Filet o fish has more dietary fiber than canned tuna - filet o fish has 1.4g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and canned tuna does not contain significant amounts.



Protein

protein

Both filet o fish and canned tuna are high in protein. Canned tuna has 110% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and canned tuna has 23.6g of protein.

Fat

saturated fat

Canned tuna has 72% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and canned tuna has 0.79g of saturated fat.

trans fat

Both filet o fish and canned tuna are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and canned tuna does not contain significant amounts.

cholesterol

Filet o fish and canned tuna contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and canned tuna has 42mg of cholesterol.

Vitamins

Vitamin C

Filet o fish and canned tuna contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Canned tuna has more Vitamin A than filet o fish - canned tuna has 6ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish has more Vitamin E than canned tuna - filet o fish has 1.2mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Filet o fish and canned tuna contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

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

Filet O Fish Canned Tuna
Thiamin 0.211 MG 0.008 MG
Riboflavin 0.13 MG 0.044 MG
Niacin 2.22 MG 5.799 MG
Pantothenic acid ~ 0.124 MG
Vitamin B6 ~ 0.217 MG
Folate 21 UG 2 UG
Vitamin B12 1.08 UG 1.17 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 757% more calcium than canned tuna - filet o fish has 120mg of calcium per 100 grams and canned tuna has 14mg of calcium.

iron

Filet o fish has 61% more iron than canned tuna - filet o fish has 1.6mg of iron per 100 grams and canned tuna has 0.97mg of iron.

potassium

Both filet o fish and canned tuna are high in potassium. Filet o fish is very similar to filet o fish for potassium - filet o fish has 220mg of potassium per 100 grams and canned tuna has 237mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) than canned tuna per 100 grams, however, canned tuna contains more dha, epa and dpa than filet o fish per 100 grams.

Filet O Fish Canned Tuna
alpha linoleic acid 0.639 G 0.071 G
DHA 0.061 G 0.629 G
EPA 0.03 G 0.233 G
DPA 0.005 G 0.018 G
Total 0.735 G 0.951 G

omega 6s

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

Filet O Fish Canned Tuna
other omega 6 0.011 G 0.051 G
linoleic acid 5.187 G 0.055 G
Total 5.198 G 0.106 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 Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) .

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