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) .

Filet O Fish 100g

( 100 g )
Daily Values (%)

Tempeh 100g

( 100 g )
282KCAL 14%
47% calories
192KCAL 10%
26G 11%
242% carbohydrates
7.6G 3%
1.4G 6%
>999% dietary fiber
3.7G >999% sugar
15G 23%
36% total fat
11G 17%
2.8G 16%
12% saturated fat
2.5G 14%
4G 25% monounsaturated fat 3.2G
6G 40% polyunsaturated fat 4.3G
0.13G >999% trans fat
32MG >999% cholesterol
434MG 29%
>999% sodium
9MG 1%
Vitamins and Minerals
0.3MG 0.4%
>999% Vitamin C
120MG 12%
8% calcium
111MG 11%
1.6MG 9%
iron 69%
2.7MG 15%
27MG 9%
magnesium 200%
81MG 26%
220MG 10%
potassium 87%
412MG 18%
0.21MG 19%
162% thiamin (Vit B1)
0.08MG 7%
0.13MG 12%
riboflavin (Vit B2) 177%
0.36MG 33%
2.2MG 16%
niacin (Vit B3) 18%
2.6MG 19%
Vitamin B6 >999%
0.22MG 17%
pantothenic acid (Vit B5) >999%
0.28MG 6%
21UG 5%
folate (Vit B9) 14%
24UG 6%
1.1UG 45%
>999% Vitamin B12
0.08UG 3%
1.2MG 8%
>999% Vitamin E
4.9UG 5%
>999% Vitamin K
11G 23%
protein 82%
20G 41%
0.07MG 6%
copper 699%
0.56MG 47%
0.26MG 15%
manganese 400%
1.3MG 72%
137MG 20%
phosphorus 94%
266MG 38%
26UG 46%
>999% selenium
0.58MG 7%
zinc 90%
1.1MG 14%
46G Water 30% 60G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), choline.

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.