Filet O Fish vs. Clams
Nutrition comparison of Filet O Fish and Cooked Clams
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
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and clams:
- Both filet o fish and clams are high in calcium, calories, potassium and protein.
- Clam has 14 times less saturated fat than filet o fish.
- Clam has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Clam has signficantly less carbohydrates than filet o fish.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Filet o fish has 52% less cholesterol than clam.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and clams are high in calories. Filet o fish has 91% more calories than clam - filet o fish has 282 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and much heavier in fat compared to clams per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Clams | |
|---|---|---|
| Protein | 16% | 73% |
| Carbohydrates | 37% | 15% |
| Fat | 47% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than clam - filet o fish has 1.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both filet o fish and clams are high in protein. Clam has 127% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Clam has 14 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
trans fat
Both filet o fish and clams are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and clam does not contain significant amounts.
cholesterol
Filet o fish has 52% less cholesterol than clam - filet o fish has 32mg of cholesterol per 100 grams and clam has 67mg of cholesterol.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 72 times more Vitamin C than filet o fish - filet o fish has 0.3mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - clam has 171ug 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 clam - filet o fish has 1.2mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Filet o fish and clams contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both filet o fish and clams contain significant amounts of thiamin, niacin and folate.
| Filet O Fish | Clams | |
|---|---|---|
| Thiamin | 0.211 MG | 0.15 MG |
| Riboflavin | 0.13 MG | 0.426 MG |
| Niacin | 2.22 MG | 3.354 MG |
| Pantothenic acid | ~ | 0.68 MG |
| Vitamin B6 | ~ | 0.11 MG |
| Folate | 21 UG | 29 UG |
| Vitamin B12 | 1.08 UG | 98.89 UG |
Minerals
calcium
Both filet o fish and clams are high in calcium. Filet o fish has 30% more calcium than clam - filet o fish has 120mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 80% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both filet o fish and clams are high in potassium. Clam has 185% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than filet o fish per 100 grams.
| Filet O Fish | Clams | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.008 G |
| DHA | 0.061 G | 0.146 G |
| EPA | 0.03 G | 0.138 G |
| DPA | 0.005 G | 0.104 G |
| Total | 0.735 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than clam per 100 grams.
| Filet O Fish | Clams | |
|---|---|---|
| other omega 6 | 0.011 G | 0.082 G |
| linoleic acid | 5.187 G | 0.032 G |
| Total | 5.198 G | 0.114 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 Clams (Mollusks, clam, mixed species, cooked, moist heat) .
Filet O Fish g
()
|
Daily Values (%) |
Cooked Clams 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 clams contain more calories in 100 grams?Both filet o fish and clams are high in calories. Filet o fish has 90% more calories than clam - filet o fish has 282 calories in 100g and clam has 148 calories.
Is filet o fish or clams better for protein?
Both filet o fish and clams are high in protein. Clam has 130% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and clam has 25.6g of protein.
Does filet o fish or clams have more carbohydrates?
By weight, clam has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and clam has 5.1g of carbohydrates.
Does filet o fish or clams contain more calcium?
Both filet o fish and clams are high in calcium. Filet o fish has 30% more calcium than clam - filet o fish has 120mg of calcium in 100 grams and clam has 92mg of calcium.
Does filet o fish or clams contain more potassium?
Both filet o fish and clams are high in potassium. Clam has 190% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and clam has 628mg of potassium.