Oats vs. Filet O Fish
Nutrition comparison of Oats 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
oats
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and filet o fish:
- Both oats and filet o fish are high in calcium, calories, potassium and protein.
- Oat has 57% less saturated fat than filet o fish.
- Oat has more thiamin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more niacin and Vitamin B12.
- Oat is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and filet o fish are high in calories. Oat has 38% more calories than filet o fish - oat has 389 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to filet o fish for protein. Oats has a macronutrient ratio of 17:67:16 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Filet O Fish | |
|---|---|---|
| Protein | 17% | 16% |
| Carbohydrates | 67% | 37% |
| Fat | 16% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and filet o fish has 60% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 657% more dietary fiber than filet o fish - oat has 10.6g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Oat has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and filet o fish are high in protein. Oat has 50% more protein than filet o fish - oat has 16.9g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Oat has 57% less saturated fat than filet o fish - oat has 1.2g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and oats are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and oats contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Filet o fish has more Vitamin E than oat - filet o fish has 1.2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Filet o fish and oats contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more niacin and Vitamin B12. Both oats and filet o fish contain significant amounts of riboflavin.
| Oats | Filet O Fish | |
|---|---|---|
| Thiamin | 0.763 MG | 0.211 MG |
| Riboflavin | 0.139 MG | 0.13 MG |
| Niacin | 0.961 MG | 2.22 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | 21 UG |
| Vitamin B12 | ~ | 1.08 UG |
Minerals
calcium
Both oats and filet o fish are high in calcium. Filet o fish has 122% more calcium than oat - oat has 54mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Oat is an excellent source of iron and it has 203% more iron than filet o fish - oat has 4.7mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both oats and filet o fish are high in potassium. Oat has 95% more potassium than filet o fish - oat has 429mg of potassium per 100 grams and filet o fish has 220mg 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 oat per 100 grams.
| Oats | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.111 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than oat per 100 grams.
| Oats | Filet O Fish | |
|---|---|---|
| linoleic acid | 2.424 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Oats 156g
(
cup
)
|
Daily Values (%) |
Filet O Fish 134g
(
sandwich
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
61% | calories | 5% |
|
378KCAL 19% | |
| 103G 41% |
|
194% | carbohydrates | 5% |
|
35G 14% | |
| 17G 66% |
|
795% | dietary fiber | 5% |
|
1.9G 8% | |
| 5% | sugar | >999% | 4.9G | ||||
| 11G 17% |
|
5% | total fat | 82% |
|
20G 31% | |
| 1.9G 11% |
|
5% | saturated fat | 100% |
|
3.8G 21% | |
| 3.4G | 5% | monounsaturated fat | 59% | 5.4G | |||
| 4G | 5% | polyunsaturated fat | 100% | 8G | |||
| 5% | trans fat | >999% | 0.17G | ||||
| 5% | cholesterol | >999% | 43MG | ||||
| 3.1MG 0.2% |
|
5% | sodium | >999% |
|
582MG 39% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin C | >999% |
|
0.4MG 1% | ||
| 84MG 8% |
|
5% | calcium | 92% |
|
161MG 16% | |
| 7.4MG 41% |
|
252% | iron | 5% |
|
2.1MG 12% | |
| 276MG 89% |
|
667% | magnesium | 5% |
|
36MG 12% | |
| 669MG 29% |
|
127% | potassium | 5% |
|
295MG 13% | |
| 1.2MG 108% |
|
328% | thiamin (Vit B1) | 5% |
|
0.28MG 26% | |
| 0.22MG 20% |
|
29% | riboflavin (Vit B2) | 5% |
|
0.17MG 16% | |
| 1.5MG 11% |
|
5% | niacin (Vit B3) | 100% |
|
3MG 21% | |
| 0.19MG 14% |
|
>999% | Vitamin B6 | 5% |
|
||
| 2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 87UG 22% |
|
211% | folate (Vit B9) | 5% |
|
28UG 7% | |
|
|
5% | Vitamin B12 | >999% |
|
1.4UG 60% | ||
|
|
5% | Vitamin E | >999% |
|
1.6MG 11% | ||
|
|
5% | Vitamin K | >999% |
|
6.6UG 7% | ||
| 26G 53% |
|
73% | protein | 5% |
|
15G 30% | |
| 0.98MG 81% |
|
988% | copper | 5% |
|
0.09MG 7% | |
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
0.35MG 20% | |
| 816MG 117% |
|
343% | phosphorus | 5% |
|
184MG 26% | |
|
|
5% | selenium | >999% |
|
34UG 62% | ||
| 6.2MG 77% |
|
695% | zinc | 5% |
|
0.78MG 10% | |
| 13G | 5% | Water | 369% | 61G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), choline. |
|||||||
FAQ
Does oats or filet o fish contain more calories in 100 grams?Both oats and filet o fish are high in calories. Oat has 40% more calories than filet o fish - oat has 389 calories in 100g and filet o fish has 282 calories.
Does oats or filet o fish have more carbohydrates?
By weight, oat is high in carbohydrates and filet o fish has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does oats or filet o fish contain more calcium?
Both oats and filet o fish are high in calcium. Filet o fish has 120% more calcium than oat - oat has 54mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does oats or filet o fish contain more iron?
Oat is an abundant source of iron and it has 200% more iron than filet o fish - oat has 4.7mg of iron in 100 grams and filet o fish has 1.6mg of iron.
Does oats or filet o fish contain more potassium?
Both oats and filet o fish are high in potassium. Oat has 100% more potassium than filet o fish - oat has 429mg of potassium in 100 grams and filet o fish has 220mg of potassium.