Filet O Fish vs. Sweet Potatoes

Nutrition comparison of Filet O Fish and Sweet Potatoes


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

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

  • Both sweet potatoes and filet o fish are high in potassium.
  • Filet o fish has more thiamin, niacin and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6.
  • Filet o fish is a great source of protein.
  • Filet o fish is an excellent source of calcium.
  • Sweet potato has 156.3 times less saturated fat than filet o fish.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of filet o fish and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Sweet Potatoes src

Calories and Carbs

calories

Filet o fish is high in calories and sweet potato has 70% less calories than filet o fish - sweet potato has 86 calories per 100 grams and filet o fish has 282 calories.

For macronutrient ratios, filet o fish is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Sweet Potatoes
Protein 16% 7%
Carbohydrates 37% 92%
Fat 47% 1%
Alcohol ~ ~

carbohydrates

Sweet potato has 24% less carbohydrates than filet o fish - sweet potato has 20.1g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.

dietary fiber

Sweet potato is a great source of dietary fiber and it has 114% more dietary fiber than filet o fish - sweet potato has 3g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.

sugar

Sweet potatoes and filet o fish contain similar amounts of sugar - sweet potato has 4.2g 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 617% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Sweet potato has 156.3 times less saturated fat than filet o fish - sweet potato has 0.02g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

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

cholesterol

Sweet potato has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.

Vitamins

Vitamin C

Sweet potatoes and filet o fish contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - sweet potato has 709ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Sweet potatoes and filet o fish contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

Sweet potatoes and filet o fish contain similar amounts of Vitamin K - sweet potato has 1.8ug 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, sweet potato contains more pantothenic acid and Vitamin B6. Both filet o fish and sweet potatoes contain significant amounts of riboflavin and folate.

Filet O Fish Sweet Potatoes
Thiamin 0.211 MG 0.078 MG
Riboflavin 0.13 MG 0.061 MG
Niacin 2.22 MG 0.557 MG
Pantothenic acid ~ 0.8 MG
Vitamin B6 ~ 0.209 MG
Folate 21 UG 11 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Filet o fish is an excellent source of calcium and it has 300% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Filet o fish has 156% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Both sweet potatoes and filet o fish are high in potassium. Sweet potato has 53% more potassium than filet o fish - sweet potato has 337mg 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 sweet potato per 100 grams.

Filet O Fish Sweet Potatoes
alpha linoleic acid 0.639 G 0.001 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.001 G

omega 6s

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

Filet O Fish Sweet Potatoes
other omega 6 0.006 G ~
linoleic acid 5.187 G 0.013 G
Total 5.193 G 0.013 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or filet o fish contain more calories in 100 grams?
Filet o fish is high in calories and sweet potato has 70% less calories than filet o fish - sweet potato has 86 calories in 100g and filet o fish has 282 calories.

Does sweet potatoes or filet o fish have more carbohydrates?
By weight, sweet potato has 20% fewer carbohydrates than filet o fish - sweet potato has 20.1g of carbs for 100g and filet o fish has 26.4g of carbohydrates.

Does sweet potatoes or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 300% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and filet o fish has 120mg of calcium.

Does sweet potatoes or filet o fish contain more potassium?
Both sweet potatoes and filet o fish are high in potassium. Sweet potato has 50% more potassium than filet o fish - sweet potato has 337mg of potassium in 100 grams and filet o fish has 220mg of potassium.