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.
Detailed nutritional comparison of oats 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: 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.


Image of Oats src
Image of Filet O Fish src

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 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 Oats or Filet O Fish .

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) .

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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.

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