Filet O Fish vs. Tempeh

Nutrition comparison of Filet O Fish and Tempeh


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

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

  • Both filet o fish and tempeh are high in calcium, calories, potassium and protein.
  • Filet o fish has more thiamin and Vitamin B12, however, tempeh contains more riboflavin, pantothenic acid and Vitamin B6.
  • Tempeh has 71% less carbohydrates than filet o fish.
  • Tempeh is a great source of iron.
Detailed nutritional comparison of filet o fish and tempeh 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 Tempeh (Tempeh) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Tempeh src

Calories and Carbs

calories

Both filet o fish and tempeh are high in calories. Filet o fish has 47% more calories than tempeh - filet o fish has 282 calories per 100 grams and tempeh has 192 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and similar to tempeh for fat. Filet o fish has a macronutrient ratio of 16:37:47 and for tempeh, 39:15:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Tempeh
Protein 16% 39%
Carbohydrates 37% 15%
Fat 47% 47%
Alcohol ~ ~

carbohydrates

Tempeh has 71% less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and tempeh has 7.6g of carbohydrates.

dietary fiber

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

sugar

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

Protein

protein

Both filet o fish and tempeh are high in protein. Tempeh has 80% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and tempeh has 20.3g of protein.

Fat

saturated fat

Filet o fish and tempeh contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and tempeh has 2.5g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Filet o fish and tempeh contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and tempeh does not contain significant amounts.

Vitamin E

Filet o fish has more Vitamin E than tempeh - filet o fish has 1.2mg of Vitamin E per 100 grams and tempeh does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

Filet O Fish Tempeh
Thiamin 0.211 MG 0.078 MG
Riboflavin 0.13 MG 0.358 MG
Niacin 2.22 MG 2.64 MG
Pantothenic acid ~ 0.278 MG
Vitamin B6 ~ 0.215 MG
Folate 21 UG 24 UG
Vitamin B12 1.08 UG 0.08 UG

Minerals

calcium

Both filet o fish and tempeh are high in calcium. Filet o fish has a little more calcium (8%) than tempeh by weight - filet o fish has 120mg of calcium per 100 grams and tempeh has 111mg of calcium.

iron

Tempeh is a great source of iron and it has 73% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and tempeh has 2.7mg of iron.

potassium

Both filet o fish and tempeh are high in potassium. Tempeh has 87% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and tempeh has 412mg 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 tempeh per 100 grams.

Filet O Fish Tempeh
alpha linoleic acid 0.639 G 0.248 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.248 G

omega 6s

Comparing omega-6 fatty acids, both filet o fish and tempeh contain significant amounts of linoleic acid.

Filet O Fish Tempeh
other omega 6 0.006 G ~
linoleic acid 5.187 G 4.052 G
Total 5.193 G 4.052 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 Tempeh .

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

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FAQ

Does filet o fish or tempeh contain more calories in 100 grams?
Both filet o fish and tempeh are high in calories. Filet o fish has 50% more calories than tempeh - filet o fish has 282 calories in 100g and tempeh has 192 calories.

Is filet o fish or tempeh better for protein?
Both filet o fish and tempeh are high in protein. Tempeh has 80% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and tempeh has 20.3g of protein.

Does filet o fish or tempeh have more carbohydrates?
By weight, tempeh has 70% fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and tempeh has 7.6g of carbohydrates.

Does filet o fish or tempeh contain more calcium?
Both filet o fish and tempeh are high in calcium. Filet o fish has a little more calcium ( 10%) than tempeh by weight - filet o fish has 120mg of calcium in 100 grams and tempeh has 111mg of calcium.

Does filet o fish or tempeh contain more potassium?
Both filet o fish and tempeh are high in potassium. Tempeh has 90% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and tempeh has 412mg of potassium.