Filet O Fish vs. Romaine Lettuce

Nutrition comparison of Filet O Fish and Romaine Lettuce


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

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

  • Both romaine lettuce and filet o fish are high in potassium.
  • Filet o fish has more thiamin, niacin and Vitamin B12, however, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate.
  • Filet o fish is a great source of protein.
  • Filet o fish is an excellent source of calcium.
  • Romaine lettuce has 71.6 times less saturated fat than filet o fish.
  • Romaine lettuce has signficantly less carbohydrates than filet o fish.
  • Romaine lettuce is a great source of Vitamin K and dietary fiber.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of filet o fish and romaine lettuce 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 Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Romaine Lettuce src

Calories and Carbs

calories

Filet o fish is high in calories and romaine lettuce has 94% less calories than filet o fish - romaine lettuce has 17 calories per 100 grams and filet o fish has 282 calories.

For macronutrient ratios, filet o fish is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Romaine Lettuce
Protein 16% 23%
Carbohydrates 37% 64%
Fat 47% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has signficantly less carbohydrates than filet o fish - romaine lettuce has 3.3g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.

dietary fiber

Romaine lettuce is a great source of dietary fiber and it has 50% more dietary fiber than filet o fish - romaine lettuce has 2.1g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.

sugar

Romaine lettuce and filet o fish contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and filet o fish has 3.7g of sugar.

Protein

protein

Filet o fish is a great source of protein and it has 815% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Romaine lettuce has 71.6 times less saturated fat than filet o fish - romaine lettuce has 0.04g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Romaine lettuce has 12 times more Vitamin C than filet o fish - romaine lettuce has 4mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - romaine lettuce has 436ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Romaine lettuce and filet o fish contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 19 times more Vitamin K than filet o fish - romaine lettuce has 102.5ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.

The B Vitamins

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

Filet O Fish Romaine Lettuce
Thiamin 0.211 MG 0.072 MG
Riboflavin 0.13 MG 0.067 MG
Niacin 2.22 MG 0.313 MG
Pantothenic acid ~ 0.142 MG
Vitamin B6 ~ 0.074 MG
Folate 21 UG 136 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 264% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Filet o fish has 61% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Both romaine lettuce and filet o fish are high in potassium. Romaine lettuce has 12% more potassium than filet o fish - romaine lettuce has 247mg 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 romaine lettuce per 100 grams.

Filet O Fish Romaine Lettuce
alpha linoleic acid 0.639 G 0.113 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.113 G

omega 6s

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

Filet O Fish Romaine Lettuce
other omega 6 0.006 G ~
linoleic acid 5.187 G 0.047 G
Total 5.193 G 0.047 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 Romaine Lettuce .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or filet o fish contain more calories in 100 grams?
Filet o fish is high in calories and romaine lettuce has 90% less calories than filet o fish - romaine lettuce has 17 calories in 100g and filet o fish has 282 calories.

Does romaine lettuce or filet o fish have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than filet o fish - romaine lettuce has 3.3g of carbs for 100g and filet o fish has 26.4g of carbohydrates.

Does romaine lettuce or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 260% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and filet o fish has 120mg of calcium.

Does romaine lettuce or filet o fish contain more potassium?
Both romaine lettuce and filet o fish are high in potassium. Romaine lettuce has 10% more potassium than filet o fish - romaine lettuce has 247mg of potassium in 100 grams and filet o fish has 220mg of potassium.