Filet O Fish vs. Pork

Nutrition comparison of Filet O Fish and Cooked Pork


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

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

  • Both pork and filet o fish are high in calories, potassium and protein.
  • Filet o fish has 66% less cholesterol than pork.
  • Filet o fish is an excellent source of calcium.
  • Pork has more thiamin, pantothenic acid and Vitamin B6, however, filet o fish contains more folate.
  • Pork has signficantly less carbohydrates than filet o fish.
Detailed nutritional comparison of filet o fish and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Pork src

Calories and Carbs

calories

Both pork and filet o fish are high in calories. Pork has a little more calories (5%) than filet o fish by weight - pork has 297 calories per 100 grams and filet o fish has 282 calories.

For macronutrient ratios, filet o fish is lighter in protein, much heavier in carbs and lighter in fat compared to pork per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Pork
Protein 16% 35%
Carbohydrates 37% ~
Fat 47% 65%
Alcohol ~ ~

carbohydrates

Pork has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

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

sugar

Pork has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and filet o fish are high in protein. Pork has 128% more protein than filet o fish - pork has 25.7g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Pork is high in saturated fat and filet o fish has 63% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

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

cholesterol

Filet o fish has 66% less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and filet o fish has 32mg of cholesterol.

Vitamins

Vitamin C

Pork and filet o fish contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.

Vitamin A

Pork and filet o fish contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than filet o fish - pork has 21iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Pork and filet o fish contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Filet O Fish Pork
Thiamin 0.211 MG 0.706 MG
Riboflavin 0.13 MG 0.22 MG
Niacin 2.22 MG 4.206 MG
Pantothenic acid ~ 0.52 MG
Vitamin B6 ~ 0.391 MG
Folate 21 UG 6 UG
Vitamin B12 1.08 UG 0.54 UG

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 445% more calcium than pork - pork has 22mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Pork and filet o fish contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Both pork and filet o fish are high in potassium. Pork has 65% more potassium than filet o fish - pork has 362mg 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 pork per 100 grams.

Filet O Fish Pork
alpha linoleic acid 0.639 G 0.07 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.07 G

omega 6s

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

Filet O Fish Pork
other omega 6 0.011 G 0.08 G
linoleic acid 5.187 G 1.64 G
Total 5.198 G 1.72 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 Pork .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Pork (Pork, fresh, ground, cooked) .

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FAQ

Does pork or filet o fish contain more calories in 100 grams?
Both pork and filet o fish are high in calories. Pork has a little more calories ( 10%) than filet o fish by weight - pork has 297 calories in 100g and filet o fish has 282 calories.

Is pork or filet o fish better for protein?
Both pork and filet o fish are high in protein. Pork has 130% more protein than filet o fish - pork has 25.7g of protein per 100 grams and filet o fish has 11.3g of protein.

Does filet o fish or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and pork has no carbs..

Does pork or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 450% more calcium than pork - pork has 22mg of calcium in 100 grams and filet o fish has 120mg of calcium.

Does pork or filet o fish contain more potassium?
Both pork and filet o fish are high in potassium. Pork has 70% more potassium than filet o fish - pork has 362mg of potassium in 100 grams and filet o fish has 220mg of potassium.