Greek Yogurt vs. Filet O Fish
Nutrition comparison of Greek Yogurt 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
greek yogurt
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and filet o fish:
- Both filet o fish and greek yogurt are high in calcium and protein.
- Filet o fish has more thiamin, niacin and Vitamin B12, however, greek yogurt contains more pantothenic acid and Vitamin B6.
- Filet o fish has signficantly more iron than greek yogurt.
- Filet o fish is a great source of potassium.
- Greek yogurt has 57% less saturated fat than filet o fish.
- Greek yogurt has signficantly less carbohydrates than filet o fish.
- Greek yogurt has signficantly more Vitamin A than filet o fish.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and greek yogurt has 74% less calories than filet o fish - filet o fish has 282 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and much lighter in fat compared to filet o fish per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Filet O Fish | |
|---|---|---|
| Protein | 55% | 16% |
| Carbohydrates | 22% | 37% |
| Fat | 24% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Filet o fish has more dietary fiber than greek yogurt - filet o fish has 1.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Filet o fish and greek yogurt contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both filet o fish and greek yogurt are high in protein. Filet o fish has 13% more protein than greek yogurt - filet o fish has 11.3g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Greek yogurt has 57% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both filet o fish and greek yogurt are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.
cholesterol
Filet o fish and greek yogurt contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and greek yogurt contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than filet o fish - greek yogurt has 90ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and greek yogurt contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Filet o fish and greek yogurt contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin, niacin and Vitamin B12, however, greek yogurt contains more pantothenic acid and Vitamin B6. Both greek yogurt and filet o fish contain significant amounts of riboflavin and folate.
| Greek Yogurt | Filet O Fish | |
|---|---|---|
| Thiamin | 0.044 MG | 0.211 MG |
| Riboflavin | 0.233 MG | 0.13 MG |
| Niacin | 0.197 MG | 2.22 MG |
| Pantothenic acid | 0.47 MG | ~ |
| Vitamin B6 | 0.055 MG | ~ |
| Folate | 12 UG | 21 UG |
| Vitamin B12 | 0.52 UG | 1.08 UG |
Minerals
calcium
Both filet o fish and greek yogurt are high in calcium. Filet o fish has a little more calcium (4%) than greek yogurt by weight - filet o fish has 120mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Filet o fish has signficantly more iron than greek yogurt - filet o fish has 1.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Filet o fish is a great source of potassium and it has 56% more potassium than greek yogurt - filet o fish has 220mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than greek yogurt per 100 grams.
| Greek Yogurt | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.007 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Filet O Fish | |
|---|---|---|
| other omega 6 | 0.002 G | 0.006 G |
| linoleic acid | 0.065 G | 5.187 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Greek Yogurt g
()
|
Daily Values (%) |
Filet O Fish 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 greek yogurt contain more calories in 100 grams?Filet o fish is high in calories and greek yogurt has 70% less calories than filet o fish - filet o fish has 282 calories in 100g and greek yogurt has 73 calories.
Is filet o fish or greek yogurt better for protein?
Both filet o fish and greek yogurt are high in protein. Filet o fish has 10% more protein than greek yogurt - filet o fish has 11.3g of protein per 100 grams and greek yogurt has 10g of protein.
Does filet o fish or greek yogurt have more carbohydrates?
By weight, greek yogurt has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does filet o fish or greek yogurt contain more calcium?
Both filet o fish and greek yogurt are high in calcium. Filet o fish has a little more calcium ( 0%) than greek yogurt by weight - filet o fish has 120mg of calcium in 100 grams and greek yogurt has 115mg of calcium.