White Rice vs. Filet O Fish
Nutrition comparison of Cooked White Rice and Filet O Fish
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
filet o fish
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and filet o fish:
- Both white rice and filet o fish are high in calories.
- Filet o fish has more riboflavin and Vitamin B12, however, white rice contains more pantothenic acid, Vitamin B6 and folate.
- Filet o fish is a great source of potassium and protein.
- Filet o fish is an excellent source of calcium.
- White rice has 48.7 times less saturated fat than filet o fish.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and filet o fish are high in calories. Filet o fish has 117% more calories than white rice - white rice has 130 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to filet o fish per calorie. White rice has a macronutrient ratio of 8:91:2 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Filet O Fish | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 91% | 37% |
| Fat | 2% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and filet o fish contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Filet o fish has 367% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
White rice has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Filet o fish is a great source of protein and it has 373% more protein than white rice - white rice has 2.4g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
White rice has 48.7 times less saturated fat than filet o fish - white rice has 0.06g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and white rice are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and white rice does not contain significant amounts.
cholesterol
White rice has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and white rice contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Filet o fish has more Vitamin E than white rice - filet o fish has 1.2mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Filet o fish and white rice contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Filet o fish has more riboflavin and Vitamin B12, however, white rice contains more pantothenic acid, Vitamin B6 and folate. Both white rice and filet o fish contain significant amounts of thiamin and niacin.
| White Rice | Filet O Fish | |
|---|---|---|
| Thiamin | 0.167 MG | 0.211 MG |
| Riboflavin | 0.016 MG | 0.13 MG |
| Niacin | 1.835 MG | 2.22 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | 21 UG |
| Vitamin B12 | ~ | 1.08 UG |
Minerals
calcium
Filet o fish is an excellent source of calcium and it has 39 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
White rice and filet o fish contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Filet o fish is a great source of potassium and it has 659% more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Filet O Fish | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.639 G |
| DHA | ~ | 0.061 G |
| EPA | ~ | 0.03 G |
| DPA | ~ | 0.005 G |
| Total | 0.01 G | 0.735 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than white rice per 100 grams.
| White Rice | Filet O Fish | |
|---|---|---|
| linoleic acid | 0.046 G | 5.187 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.046 G | 5.193 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Filet O Fish (McDONALD'S, FILET-O-FISH) .
Cooked White Rice g
()
|
Daily Values (%) |
Filet O Fish g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or filet o fish contain more calories in 100 grams?Both white rice and filet o fish are high in calories. Filet o fish has 120% more calories than white rice - white rice has 130 calories in 100g and filet o fish has 282 calories.
Does white rice or filet o fish have more carbohydrates?
By weight, white rice and filet o fish contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does white rice or filet o fish contain more calcium?
Filet o fish is a rich source of calcium and it has 39 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and filet o fish has 120mg of calcium.