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.
Detailed nutritional comparison of white rice and filet o fish 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: 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.


Image of White Rice src
Image of Filet O Fish src

Here's an infographic summarizing the nutritional differences between white rice and filet o fish. marks particularly rich nutrients.


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 8:91:1 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 1% 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 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 White Rice or Filet O Fish .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Filet O Fish (McDONALD'S, FILET-O-FISH) .

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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.