Filet O Fish vs. Lentils

Nutrition comparison of Filet O Fish and Cooked Lentils

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 lentils (100g each) below using 2020 USDA and NIH data[1].

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

  • Both filet o fish and lentils are high in calories, potassium and protein.
  • Filet o fish is an excellent source of calcium.
  • Lentil has 52.4 times less saturated fat than filet o fish.
  • Lentil has more pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
  • Lentil is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of filet o fish and lentils 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of Lentils src

Calories and Carbs

calories

Both filet o fish and lentils are high in calories. Filet o fish has 143% more calories than lentil - filet o fish has 282 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, filet o fish is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Lentils
Protein 16% 30%
Carbohydrates 37% 67%
Fat 47% 3%
Alcohol ~ ~

carbohydrates

Lentil has 24% less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Lentil is an excellent source of dietary fiber and it has 464% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Filet o fish and lentils contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Both filet o fish and lentils are high in protein. Filet o fish has 25% more protein than lentil - filet o fish has 11.3g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Lentil has 52.4 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Filet o fish and lentils contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Lentils and filet o fish contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and lentils contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Filet o fish and lentils contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

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

Filet O Fish Lentils
Thiamin 0.211 MG 0.169 MG
Riboflavin 0.13 MG 0.073 MG
Niacin 2.22 MG 1.06 MG
Pantothenic acid ~ 0.638 MG
Vitamin B6 ~ 0.178 MG
Folate 21 UG 181 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 532% more calcium than lentil - filet o fish has 120mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 113% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both filet o fish and lentils are high in potassium. Lentil has 68% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and lentil has 369mg 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 lentil per 100 grams.

Filet O Fish Lentils
alpha linoleic acid 0.639 G 0.037 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.037 G

omega 6s

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

Filet O Fish Lentils
other omega 6 0.006 G ~
linoleic acid 5.187 G 0.137 G
Total 5.193 G 0.137 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Filet O Fish or Lentils .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

Filet O Fish 100g

( 100 g )
Daily Values (%)

Cooked Lentils 100g

( 100 g )
282KCAL 14%
143% calories
116KCAL 6%
26G 11%
30% carbohydrates
20G 8%
1.4G 6%
dietary fiber 464%
7.9G 32%
3.7G 106% sugar 1.8G
15G 23%
>999% total fat
0.38G 1%
2.8G 16%
>999% saturated fat
0.05G 0.3%
4G >999% monounsaturated fat 0.06G
6G >999% polyunsaturated fat 0.18G
0.13G >999% trans fat
32MG >999% cholesterol
434MG 29%
>999% sodium
2MG 0.1%
Vitamins and Minerals
Vitamin A >999%
2.4UG 0.3%
0.3MG 0.4%
Vitamin C 400%
1.5MG 2%
120MG 12%
532% calcium
19MG 2%
1.6MG 9%
iron 106%
3.3MG 19%
27MG 9%
magnesium 33%
36MG 12%
220MG 10%
potassium 68%
369MG 16%
0.21MG 19%
24% thiamin (Vit B1)
0.17MG 15%
0.13MG 12%
86% riboflavin (Vit B2)
0.07MG 7%
2.2MG 16%
100% niacin (Vit B3)
1.1MG 8%
Vitamin B6 >999%
0.18MG 14%
pantothenic acid (Vit B5) >999%
0.64MG 13%
21UG 5%
folate (Vit B9) 762%
181UG 45%
1.1UG 45%
>999% Vitamin B12
1.2MG 8%
990% Vitamin E
0.11MG 1%
4.9UG 5%
188% Vitamin K
1.7UG 2%
11G 23%
22% protein
9G 18%
choline >999%
33MG 8%
0.07MG 6%
copper 257%
0.25MG 21%
0.26MG 15%
manganese 88%
0.49MG 27%
137MG 20%
phosphorus 31%
180MG 26%
26UG 46%
829% selenium
2.8UG 5%
0.58MG 7%
zinc 124%
1.3MG 16%
46G Water 52% 70G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7).

FAQ

Does filet o fish or lentils contain more calories in 100 grams?
Both filet o fish and lentils are high in calories. Filet o fish has 140% more calories than lentil - filet o fish has 282 calories in 100g and lentil has 116 calories.

Does filet o fish or lentils have more carbohydrates?
By weight, lentil has 20% fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does filet o fish or lentils contain more calcium?
Filet o fish is a rich source of calcium and it has 530% more calcium than lentil - filet o fish has 120mg of calcium in 100 grams and lentil has 19mg of calcium.

Does filet o fish or lentils contain more iron?
Lentil is an abundant source of iron and it has 110% more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and lentil has 3.3mg of iron.

Does filet o fish or lentils contain more potassium?
Both filet o fish and lentils are high in potassium. Lentil has 70% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and lentil has 369mg of potassium.