Cheese vs. Filet O Fish

Nutrition comparison of Cheese 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 cheese versus filet o fish (100g each) below using 2020 USDA and NIH data[1].

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

  • Both filet o fish and cheese are high in calcium, calories and protein.
  • Cheese has signficantly less carbohydrates than filet o fish.
  • Cheese is an excellent source of Vitamin A.
  • Filet o fish has 66% less cholesterol than cheese.
  • Filet o fish has more thiamin and niacin, however, cheese contains more riboflavin, pantothenic acid and Vitamin B6.
  • Filet o fish is a great source of potassium.
  • For omega-3 fatty acids, filet o fish has more dha and epa than cheese.
Detailed nutritional comparison of cheese 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: Cheese (Cheese, Mexican blend) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Filet O Fish src

Calories and Carbs

calories

Both filet o fish and cheese are high in calories. Cheese has 36% more calories than filet o fish - filet o fish has 282 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to filet o fish per calorie. Cheese has a macronutrient ratio of 25:0:75 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Filet O Fish
Protein 25% 16%
Carbohydrates ~ 37%
Fat 75% 47%
Alcohol ~ ~

carbohydrates

Cheese has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

dietary fiber

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

sugar

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

Protein

protein

Both filet o fish and cheese are high in protein. Cheese has 109% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Cheese is high in saturated fat and filet o fish has 82% less saturated fat than cheese - filet o fish has 2.8g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

trans fat

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

cholesterol

Filet o fish has 66% less cholesterol than cheese - filet o fish has 32mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - cheese has 174ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin D

Cheese has more Vitamin D than filet o fish - cheese has 21iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and cheese contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Filet o fish and cheese contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

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

Cheese Filet O Fish
Thiamin 0.023 MG 0.211 MG
Riboflavin 0.318 MG 0.13 MG
Niacin 0.114 MG 2.22 MG
Pantothenic acid 0.249 MG ~
Vitamin B6 0.061 MG ~
Folate 13 UG 21 UG
Vitamin B12 1.23 UG 1.08 UG

Minerals

calcium

Both filet o fish and cheese are high in calcium. Cheese has 449% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Filet o fish has 164% more iron than cheese - filet o fish has 1.6mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Filet o fish is a great source of potassium and it has 159% more potassium than cheese - filet o fish has 220mg of potassium per 100 grams and cheese has 85mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more DHA and EPA than cheese per 100 grams. Both cheese and filet o fish contain significant amounts of alpha linoleic acid (ALA).

Cheese Filet O Fish
alpha linoleic acid 0.332 G 0.639 G
DHA ~ 0.061 G
EPA ~ 0.03 G
DPA ~ 0.005 G
Total 0.332 G 0.735 G

omega 6s

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

Cheese Filet O Fish
linoleic acid 0.532 G 5.187 G
other omega 6 ~ 0.006 G
Total 0.532 G 5.193 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: Cheese (Cheese, Mexican blend) and Filet O Fish (McDONALD'S, FILET-O-FISH) .

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FAQ

Does filet o fish or cheese contain more calories in 100 grams?
Both filet o fish and cheese are high in calories. Cheese has 40% more calories than filet o fish - filet o fish has 282 calories in 100g and cheese has 384 calories.

Does filet o fish or cheese have more carbohydrates?
By weight, cheese has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and cheese has 0.13g of carbohydrates.

Does filet o fish or cheese contain more calcium?
Both filet o fish and cheese are high in calcium. Cheese has 450% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and cheese has 659mg of calcium.