Filet O Fish vs. Tofu

Nutrition comparison of Filet O Fish and Tofu


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

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

  • Both filet o fish and tofu are high in calcium and protein.
  • Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, tofu contains more pantothenic acid and Vitamin B6.
  • Filet o fish is a great source of potassium.
  • Tofu has 3.1 times less saturated fat than filet o fish.
  • Tofu has signficantly less carbohydrates than filet o fish.
  • Tofu is an excellent source of iron.
Detailed nutritional comparison of filet o fish and tofu 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Tofu src

Calories and Carbs

calories

Filet o fish is high in calories and tofu has 73% less calories than filet o fish - filet o fish has 282 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Tofu
Protein 16% 39%
Carbohydrates 37% 9%
Fat 47% 52%
Alcohol ~ ~

carbohydrates

Tofu has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Filet o fish has 367% more dietary fiber than tofu - filet o fish has 1.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Filet o fish and tofu contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Both filet o fish and tofu are high in protein. Filet o fish has 39% more protein than tofu - filet o fish has 11.3g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Tofu has 3.1 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Filet o fish and tofu contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Tofu has more Vitamin A than filet o fish - tofu has 25.5ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and tofu contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Filet o fish and tofu contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

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

Filet O Fish Tofu
Thiamin 0.211 MG 0.081 MG
Riboflavin 0.13 MG 0.052 MG
Niacin 2.22 MG 0.195 MG
Pantothenic acid ~ 0.068 MG
Vitamin B6 ~ 0.047 MG
Folate 21 UG 15 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Both filet o fish and tofu are high in calcium. Tofu has 192% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 244% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Filet o fish is a great source of potassium and it has 82% more potassium than tofu - filet o fish has 220mg of potassium per 100 grams and tofu has 121mg 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 tofu per 100 grams.

Filet O Fish Tofu
alpha linoleic acid 0.639 G 0.319 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.319 G

omega 6s

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

Filet O Fish Tofu
other omega 6 0.006 G ~
linoleic acid 5.187 G 2.38 G
Total 5.193 G 2.38 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 Tofu .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does filet o fish or tofu contain more calories in 100 grams?
Filet o fish is high in calories and tofu has 70% less calories than filet o fish - filet o fish has 282 calories in 100g and tofu has 76 calories.

Is filet o fish or tofu better for protein?
Both filet o fish and tofu are high in protein. Filet o fish has 40% more protein than tofu - filet o fish has 11.3g of protein per 100 grams and tofu has 8.1g of protein.

Does filet o fish or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does filet o fish or tofu contain more calcium?
Both filet o fish and tofu are high in calcium. Tofu has 190% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and tofu has 350mg of calcium.

Does filet o fish or tofu contain more iron?
Tofu is an abundant source of iron and it has 240% more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and tofu has 5.4mg of iron.

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