Filet O Fish vs. Fish Sauce

Nutrition comparison of Filet O Fish and Fish Sauce

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

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

  • Both filet o fish and fish sauce are high in calcium and potassium.
  • Filet o fish has more thiamin, riboflavin and Vitamin B12, however, fish sauce contains more pantothenic acid, Vitamin B6 and folate.
  • Filet o fish is a great source of protein.
  • Fish sauce has 943.3 times less saturated fat than filet o fish.
  • Fish sauce has signficantly less carbohydrates than filet o fish.
Detailed nutritional comparison of filet o fish and fish sauce 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 Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of Fish Sauce src

Calories and Carbs

calories

Filet o fish is high in calories and fish sauce has 88% less calories than filet o fish - filet o fish has 282 calories per 100 grams and fish sauce has 35 calories.

For macronutrient ratios, filet o fish is much lighter in protein, lighter in carbs and much heavier in fat compared to fish sauce per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for fish sauce, 59:41:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Fish Sauce
Protein 16% 59%
Carbohydrates 37% 41%
Fat 47% ~
Alcohol ~ ~

carbohydrates

Fish sauce has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and fish sauce has 3.6g of carbohydrates.

dietary fiber

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

sugar

Filet o fish and fish sauce contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and fish sauce has 3.6g of sugar.

Protein

protein

Filet o fish is a great source of protein and it has 123% more protein than fish sauce - filet o fish has 11.3g of protein per 100 grams and fish sauce has 5.1g of protein.

Fat

saturated fat

Fish sauce has 943.3 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

Fish sauce and filet o fish contain similar amounts of Vitamin A - fish sauce has 4ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish has more Vitamin E than fish sauce - filet o fish has 1.2mg of Vitamin E per 100 grams and fish sauce does not contain significant amounts.

Vitamin K

Filet o fish and fish sauce contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and fish sauce does not contain significant amounts.

The B Vitamins

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

Filet O Fish Fish Sauce
Thiamin 0.211 MG 0.012 MG
Riboflavin 0.13 MG 0.057 MG
Niacin 2.22 MG 2.313 MG
Pantothenic acid ~ 0.118 MG
Vitamin B6 ~ 0.396 MG
Folate 21 UG 51 UG
Vitamin B12 1.08 UG 0.48 UG

Minerals

calcium

Both filet o fish and fish sauce are high in calcium. Filet o fish has 179% more calcium than fish sauce - filet o fish has 120mg of calcium per 100 grams and fish sauce has 43mg of calcium.

iron

Filet o fish has 100% more iron than fish sauce - filet o fish has 1.6mg of iron per 100 grams and fish sauce has 0.78mg of iron.

potassium

Both filet o fish and fish sauce are high in potassium. Fish sauce has 31% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and fish sauce has 288mg 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 fish sauce per 100 grams.

Filet O Fish Fish Sauce
alpha linoleic acid 0.639 G ~
DHA 0.061 G 0.002 G
EPA 0.03 G 0.001 G
DPA 0.005 G ~
Total 0.735 G 0.003 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 Fish Sauce .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Fish Sauce (Sauce, fish, ready-to-serve) .

Filet O Fish 100g

( 100 g )
Daily Values (%)

Fish Sauce 100g

( 100 g )
282KCAL 14%
706% calories
35KCAL 2%
26G 11%
622% carbohydrates
3.6G 2%
1.4G 6%
>999% dietary fiber
3.7G 3% sugar 3.6G
15G 23%
>999% total fat
2.8G 16%
>999% saturated fat
4G >999% monounsaturated fat 0G
6G >999% polyunsaturated fat 0G
0.13G >999% trans fat
32MG >999% cholesterol
434MG 29%
sodium >999%
7851MG 523%
Vitamins and Minerals
Vitamin A >999%
4UG 1%
0.3MG 0.4%
Vitamin C 67%
0.5MG 1%
120MG 12%
179% calcium
43MG 4%
1.6MG 9%
105% iron
0.78MG 4%
27MG 9%
magnesium 548%
175MG 57%
220MG 10%
potassium 31%
288MG 13%
0.21MG 19%
>999% thiamin (Vit B1)
0.01MG 1%
0.13MG 12%
116% riboflavin (Vit B2)
0.06MG 5%
2.2MG 16%
niacin (Vit B3) 5%
2.3MG 17%
Vitamin B6 >999%
0.4MG 31%
pantothenic acid (Vit B5) >999%
0.12MG 2%
21UG 5%
folate (Vit B9) 143%
51UG 13%
1.1UG 45%
129% Vitamin B12
0.48UG 20%
1.2MG 8%
>999% Vitamin E
4.9UG 5%
>999% Vitamin K
11G 23%
116% protein
5.1G 10%
choline >999%
13MG 3%
0.07MG 6%
40% copper
0.05MG 4%
0.26MG 15%
13% manganese
0.23MG 13%
137MG 20%
>999% phosphorus
7MG 1%
26UG 46%
186% selenium
9.1UG 17%
0.58MG 7%
190% zinc
0.2MG 3%
46G Water 54% 71G


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

FAQ

Does filet o fish or fish sauce contain more calories in 100 grams?
Filet o fish is high in calories and fish sauce has 90% less calories than filet o fish - filet o fish has 282 calories in 100g and fish sauce has 35 calories.

Is filet o fish or fish sauce better for protein?
Filet o fish is a great source of protein and it has 120% more protein than fish sauce - filet o fish has 11.3g of protein per 100 grams and fish sauce has 5.1g of protein.

Does filet o fish or fish sauce have more carbohydrates?
By weight, fish sauce has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and fish sauce has 3.6g of carbohydrates.

Does filet o fish or fish sauce contain more calcium?
Both filet o fish and fish sauce are high in calcium. Filet o fish has 180% more calcium than fish sauce - filet o fish has 120mg of calcium in 100 grams and fish sauce has 43mg of calcium.

Does filet o fish or fish sauce contain more potassium?
Both filet o fish and fish sauce are high in potassium. Fish sauce has 30% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and fish sauce has 288mg of potassium.

Compare Food

Food item missing
Food item missing
Compare

Recent