Yogurt vs. Filet O Fish

Nutrition comparison of Yogurt 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 yogurt versus filet o fish (100g each) below using 2020 USDA and NIH data[1].

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

  • Both filet o fish and yogurt are high in calcium.
  • Filet o fish has more thiamin, niacin, folate and Vitamin B12, however, yogurt contains more pantothenic acid and Vitamin B6.
  • Filet o fish has signficantly more iron than yogurt.
  • Filet o fish is a great source of potassium and protein.
  • Yogurt has signficantly less carbohydrates than filet o fish.
Detailed nutritional comparison of yogurt 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: Yogurt (Yogurt, plain, whole milk) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Filet O Fish src

Calories and Carbs

calories

Filet o fish is high in calories and yogurt has 78% less calories than filet o fish - filet o fish has 282 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, yogurt is heavier in protein, lighter in carbs and similar to filet o fish for fat. Yogurt has a macronutrient ratio of 22:30:48 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Filet O Fish
Protein 22% 16%
Carbohydrates 30% 37%
Fat 48% 47%
Alcohol ~ ~

carbohydrates

Yogurt has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

dietary fiber

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

sugar

Filet o fish and yogurt contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Filet o fish is a great source of protein and it has 224% more protein than yogurt - filet o fish has 11.3g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Filet o fish and yogurt contain similar amounts of saturated fat - filet o fish has 2.8g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

trans fat

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

cholesterol

Filet o fish and yogurt contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.

Vitamins

Vitamin C

Filet o fish and yogurt contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.

Vitamin A

Yogurt has more Vitamin A than filet o fish - yogurt has 27ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin D

Yogurt and filet o fish contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and yogurt contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Filet o fish and yogurt contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Yogurt Filet O Fish
Thiamin 0.029 MG 0.211 MG
Riboflavin 0.142 MG 0.13 MG
Niacin 0.075 MG 2.22 MG
Pantothenic acid 0.389 MG ~
Vitamin B6 0.032 MG ~
Folate 7 UG 21 UG
Vitamin B12 0.37 UG 1.08 UG

Minerals

calcium

Both filet o fish and yogurt are high in calcium. Filet o fish is very similar to filet o fish for calcium - filet o fish has 120mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Filet o fish has signficantly more iron than yogurt - filet o fish has 1.6mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Filet o fish is a great source of potassium and it has 42% more potassium than yogurt - filet o fish has 220mg of potassium per 100 grams and yogurt has 155mg 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 yogurt per 100 grams.

Yogurt Filet O Fish
alpha linoleic acid 0.027 G 0.639 G
DHA ~ 0.061 G
EPA ~ 0.03 G
DPA ~ 0.005 G
Total 0.027 G 0.735 G

omega 6s

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

Yogurt Filet O Fish
linoleic acid 0.065 G 5.187 G
other omega 6 ~ 0.006 G
Total 0.065 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 Yogurt or Filet O Fish .

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

Yogurt g

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FAQ

Does filet o fish or yogurt contain more calories in 100 grams?
Filet o fish is high in calories and yogurt has 80% less calories than filet o fish - filet o fish has 282 calories in 100g and yogurt has 61 calories.

Does filet o fish or yogurt have more carbohydrates?
By weight, yogurt has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and yogurt has 4.7g of carbohydrates.

Does filet o fish or yogurt contain more calcium?
Both filet o fish and yogurt are high in calcium. Filet o fish is very similar to filet o fish for calcium - filet o fish has 120mg of calcium in 100 grams and yogurt has 121mg of calcium.