Egg White vs. Filet O Fish

Nutrition comparison of Egg White 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 egg white versus filet o fish (100g each) below using 2020 USDA and NIH data[1].

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

  • Both filet o fish and egg white are high in protein.
  • Egg white has signficantly less carbohydrates than filet o fish.
  • Filet o fish has more thiamin, niacin, folate and Vitamin B12, however, egg white contains more riboflavin and pantothenic acid.
  • Filet o fish has signficantly more iron than egg white.
  • Filet o fish is a great source of potassium.
  • Filet o fish is an excellent source of calcium.
Detailed nutritional comparison of egg white 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: Egg White (Egg, white, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Filet O Fish src

Calories and Carbs

calories

Filet o fish is high in calories and egg white has 82% less calories than filet o fish - filet o fish has 282 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to filet o fish per calorie. Egg white has a macronutrient ratio of 89:5:6 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Filet O Fish
Protein 89% 16%
Carbohydrates 5% 37%
Fat 6% 47%
Alcohol ~ ~

carbohydrates

Egg white has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

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

sugar

Filet o fish and egg white contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and egg white has 0.71g of sugar.



Protein

protein

Both filet o fish and egg white are high in protein. Filet o fish is very similar to egg white for protein - filet o fish has 11.3g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and egg white does not contain significant amounts.

trans fat

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

cholesterol

Egg white has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin E

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

Vitamin K

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

The B Vitamins

Filet o fish has more thiamin, niacin, folate and Vitamin B12, however, egg white contains more riboflavin and pantothenic acid.

Egg White Filet O Fish
Thiamin 0.004 MG 0.211 MG
Riboflavin 0.439 MG 0.13 MG
Niacin 0.105 MG 2.22 MG
Pantothenic acid 0.19 MG ~
Vitamin B6 0.005 MG ~
Folate 4 UG 21 UG
Vitamin B12 0.09 UG 1.08 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 16 times more calcium than egg white - filet o fish has 120mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Filet o fish has signficantly more iron than egg white - filet o fish has 1.6mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Filet o fish is a great source of potassium and it has 35% more potassium than egg white - filet o fish has 220mg of potassium per 100 grams and egg white has 163mg of potassium.




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: Egg White (Egg, white, raw, fresh) and Filet O Fish (McDONALD'S, FILET-O-FISH) .

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