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
raw pork belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and raw pork belly:
Both raw pork belly and filet o fish are high in calories. Raw pork belly has 84% more calories than filet o fish - raw pork belly has 518 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pork belly per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Filet O Fish | Raw Pork Belly | |
---|---|---|
Protein | 16% | 7% |
Carbohydrates | 37% | ~ |
Fat | 47% | 93% |
Alcohol | ~ | ~ |
Raw pork belly has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
Filet o fish has more dietary fiber than raw pork belly - filet o fish has 1.4g of dietary fiber per 100 grams and raw pork belly does not contain significant amounts.
Raw pork belly has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and raw pork belly does not contain significant amounts.
Both raw pork belly and filet o fish are high in protein. Filet o fish has 21% more protein than raw pork belly - raw pork belly has 9.3g of protein per 100 grams and filet o fish has 11.3g of protein.
Raw pork belly is high in saturated fat and filet o fish has 85% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
Both filet o fish and raw pork belly are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and raw pork belly does not contain significant amounts.
Filet o fish has 56% less cholesterol than raw pork belly - raw pork belly has 72mg of cholesterol per 100 grams and filet o fish has 32mg of cholesterol.
Raw pork belly and filet o fish contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Raw pork belly and filet o fish contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Raw pork belly and filet o fish contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Filet o fish and raw pork belly contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
Raw pork belly has more niacin, pantothenic acid and Vitamin B6, however, filet o fish contains more folate. Both filet o fish and raw pork belly contain significant amounts of thiamin, riboflavin and Vitamin B12.
Filet O Fish | Raw Pork Belly | |
---|---|---|
Thiamin | 0.211 MG | 0.396 MG |
Riboflavin | 0.13 MG | 0.242 MG |
Niacin | 2.22 MG | 4.647 MG |
Pantothenic acid | ~ | 0.256 MG |
Vitamin B6 | ~ | 0.13 MG |
Folate | 21 UG | 1 UG |
Vitamin B12 | 1.08 UG | 0.84 UG |
Filet o fish is an excellent source of calcium and it has 23 times more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and filet o fish has 120mg of calcium.
Filet o fish has 200% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and filet o fish has 1.6mg of iron.
Raw pork belly and filet o fish contain similar amounts of potassium - raw pork belly has 185mg of potassium per 100 grams and filet o fish has 220mg of potassium.
For omega-3 fatty acids, filet o fish has more DHA and EPA than raw pork belly per 100 grams. Both filet o fish and raw pork belly contain significant amounts of alpha linoleic acid (ALA).
Filet O Fish | Raw Pork Belly | |
---|---|---|
alpha linoleic acid | 0.639 G | 0.48 G |
DHA | 0.061 G | ~ |
EPA | 0.03 G | ~ |
DPA | 0.005 G | ~ |
Total | 0.735 G | 0.48 G |
Comparing omega-6 fatty acids, both filet o fish and raw pork belly contain significant amounts of linoleic acid.
Filet O Fish | Raw Pork Belly | |
---|---|---|
other omega 6 | 0.011 G | 0.14 G |
linoleic acid | 5.187 G | 5.03 G |
Total | 5.198 G | 5.17 G |
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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Raw Pork Belly (Pork, fresh, belly, raw) .
Filet O Fish 134g
(
sandwich
)
|
Daily Values (%) |
Raw Pork Belly 454g
(
lb
)
|
|||||
---|---|---|---|---|---|---|---|
378KCAL 19% |
|
5% | calories | 522% |
|
2350KCAL 118% | |
35G 14% |
|
>999% | carbohydrates | 5% |
|
||
1.9G 8% |
|
>999% | dietary fiber | 5% |
|
||
4.9G | >999% | sugar | 5% | ||||
20G 31% |
|
5% | total fat | >999% |
|
240G 376% | |
3.8G 21% |
|
5% | saturated fat | >999% |
|
88G 487% | |
5.4G | 5% | monounsaturated fat | >999% | 112G | |||
8G | 5% | polyunsaturated fat | 225% | 26G | |||
0.17G | >999% | trans fat | 5% | ||||
43MG | 5% | cholesterol | 660% | 327MG | |||
582MG 39% |
|
301% | sodium | 5% |
|
145MG 10% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
14UG 2% | ||
0.4MG 1% |
|
5% | Vitamin C | 250% |
|
1.4MG 2% | |
161MG 16% |
|
600% | calcium | 5% |
|
23MG 2% | |
2.1MG 12% |
|
5% | iron | 14% |
|
2.4MG 13% | |
36MG 12% |
|
100% | magnesium | 5% |
|
18MG 6% | |
295MG 13% |
|
5% | potassium | 184% |
|
839MG 37% | |
0.28MG 26% |
|
5% | thiamin (Vit B1) | 543% |
|
1.8MG 163% | |
0.17MG 16% |
|
5% | riboflavin (Vit B2) | 547% |
|
1.1MG 100% | |
3MG 21% |
|
5% | niacin (Vit B3) | 600% |
|
21MG 151% | |
|
5% | Vitamin B6 | >999% |
|
0.59MG 45% | ||
|
5% | pantothenic acid (Vit B5) | >999% |
|
1.2MG 23% | ||
28UG 7% |
|
522% | folate (Vit B9) | 5% |
|
4.5UG 1% | |
1.4UG 60% |
|
5% | Vitamin B12 | 171% |
|
3.8UG 159% | |
1.6MG 11% |
|
5% | Vitamin E | 12% |
|
1.8MG 12% | |
6.6UG 7% |
|
>999% | Vitamin K | 5% |
|
||
15G 30% |
|
5% | protein | 180% |
|
42G 85% | |
0.09MG 7% |
|
5% | copper | 166% |
|
0.24MG 20% | |
0.35MG 20% |
|
>999% | manganese | 5% |
|
0.03MG 2% | |
184MG 26% |
|
5% | phosphorus | 166% |
|
490MG 70% | |
34UG 62% |
|
5% | selenium | 6% |
|
36UG 66% | |
0.78MG 10% |
|
5% | zinc | 490% |
|
4.6MG 58% | |
61G | 5% | Water | 174% | 167G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), choline. |