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
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and chicken quarter:
Both filet o fish and chicken quarter are high in calories. Filet o fish has 32% more calories than chicken quarter - filet o fish has 282 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, filet o fish is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Chicken Quarter | |
|---|---|---|
| Protein | 16% | 31% |
| Carbohydrates | 37% | ~ |
| Fat | 47% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Filet o fish has more dietary fiber than chicken quarter - filet o fish has 1.4g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Both filet o fish and chicken quarter are high in protein. Chicken quarter has 45% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and chicken quarter has 16.4g of protein.
Filet o fish has 35% less saturated fat than chicken quarter - filet o fish has 2.8g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both filet o fish and chicken quarter are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and chicken quarter has 0.06g of trans fat.
Filet o fish has 66% less cholesterol than chicken quarter - filet o fish has 32mg of cholesterol per 100 grams and chicken quarter has 93mg of cholesterol.
Filet o fish and chicken quarter contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Chicken quarter has more Vitamin A than filet o fish - chicken quarter has 28ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Chicken quarter and filet o fish contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Filet o fish and chicken quarter contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Filet o fish and chicken quarter contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Filet o fish has more thiamin and folate, however, chicken quarter contains more niacin, pantothenic acid and Vitamin B6. Both filet o fish and chicken quarter contain significant amounts of riboflavin and Vitamin B12.
| Filet O Fish | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.211 MG | 0.073 MG |
| Riboflavin | 0.13 MG | 0.141 MG |
| Niacin | 2.22 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | ~ | 0.318 MG |
| Folate | 21 UG | 4 UG |
| Vitamin B12 | 1.08 UG | 0.56 UG |
Filet o fish is an excellent source of calcium and it has 12 times more calcium than chicken quarter - filet o fish has 120mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Filet o fish has 126% more iron than chicken quarter - filet o fish has 1.6mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both filet o fish and chicken quarter are high in potassium. Filet o fish has a little more potassium (8%) than chicken quarter by weight - filet o fish has 220mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), dha and epa than chicken quarter per 100 grams, however, chicken quarter contains more dpa than filet o fish per 100 grams.
| Filet O Fish | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.155 G |
| DHA | 0.061 G | 0.01 G |
| EPA | 0.03 G | 0.004 G |
| DPA | 0.005 G | 0.012 G |
| Total | 0.735 G | 0.181 G |
Comparing omega-6 fatty acids, both filet o fish and chicken quarter contain significant amounts of linoleic acid.
| Filet O Fish | Chicken Quarter | |
|---|---|---|
| other omega 6 | 0.007 G | 0.016 G |
| linoleic acid | 5.187 G | 2.987 G |
| Total | 5.194 G | 3.003 G |
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 Chicken Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Filet O Fish g
()
|
Daily Values (%) |
Chicken Quarter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
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 | |||