Filet O Fish vs. Kale

Nutrition comparison of Filet O Fish and Kale

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

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

  • Both kale and filet o fish are high in calcium and potassium.
  • Filet o fish is a great source of protein.
  • For omega-3 fatty acids, filet o fish has more dha and epa than kale.
  • Kale has 14.9 times less saturated fat than filet o fish.
  • Kale has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
  • Kale has signficantly less carbohydrates than filet o fish.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
Detailed nutritional comparison of filet o fish and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of Kale src

Calories and Carbs

calories

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

For macronutrient ratios, filet o fish is lighter in protein, lighter in carbs and heavier in fat compared to kale per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Kale
Protein 16% 27%
Carbohydrates 37% 41%
Fat 47% 32%
Alcohol ~ ~

carbohydrates

Kale has signficantly less carbohydrates than filet o fish - kale has 4.4g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has 193% more dietary fiber than filet o fish - kale has 4.1g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.

sugar

Kale and filet o fish contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and filet o fish has 3.7g of sugar.

Protein

protein

Filet o fish is a great source of protein and it has 286% more protein than kale - kale has 2.9g of protein per 100 grams and filet o fish has 11.3g of protein.

Fat

saturated fat

Kale has 14.9 times less saturated fat than filet o fish - kale has 0.18g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 310 times more Vitamin C than filet o fish - kale has 93.4mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has more Vitamin A than filet o fish - kale has 241ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Kale and filet o fish contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 78 times more Vitamin K than filet o fish - kale has 389.6ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.

The B Vitamins

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

Filet O Fish Kale
Thiamin 0.211 MG 0.113 MG
Riboflavin 0.13 MG 0.347 MG
Niacin 2.22 MG 1.18 MG
Pantothenic acid ~ 0.37 MG
Vitamin B6 ~ 0.147 MG
Folate 21 UG 62 UG
Vitamin B12 1.08 UG ~

Minerals

calcium

Both kale and filet o fish are high in calcium. Kale has 112% more calcium than filet o fish - kale has 254mg of calcium per 100 grams and filet o fish has 120mg of calcium.

iron

Kale and filet o fish contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and filet o fish has 1.6mg of iron.

potassium

Both kale and filet o fish are high in potassium. Kale has 58% more potassium than filet o fish - kale has 348mg 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 DHA and EPA than kale per 100 grams. Both filet o fish and kale contain significant amounts of alpha linoleic acid (ALA).

Filet O Fish Kale
alpha linoleic acid 0.639 G 0.378 G
DHA 0.061 G ~
EPA 0.03 G ~
DPA 0.005 G ~
Total 0.735 G 0.378 G

omega 6s

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

Filet O Fish Kale
other omega 6 0.011 G 0.003 G
linoleic acid 5.187 G 0.291 G
Total 5.198 G 0.294 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 Kale .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Kale (Kale, raw) .

Filet O Fish 100g

( 100 g )
Daily Values (%)

Kale 100g

( 100 g )
282KCAL 14%
706% calories
35KCAL 2%
26G 11%
491% carbohydrates
4.4G 2%
1.4G 6%
dietary fiber 193%
4.1G 16%
3.7G 274% sugar 0.99G
15G 23%
900% total fat
1.5G 2%
2.8G 16%
>999% saturated fat
0.18G 1%
4G >999% monounsaturated fat 0.1G
6G 795% polyunsaturated fat 0.67G
0.13G >999% trans fat
32MG >999% cholesterol
434MG 29%
719% sodium
53MG 4%
Vitamins and Minerals
Vitamin A >999%
241UG 34%
0.3MG 0.4%
Vitamin C >999%
93MG 125%
120MG 12%
calcium 112%
254MG 25%
1.6MG 9%
iron
1.6MG 9%
27MG 9%
magnesium 22%
33MG 11%
220MG 10%
potassium 58%
348MG 15%
0.21MG 19%
91% thiamin (Vit B1)
0.11MG 10%
0.13MG 12%
riboflavin (Vit B2) 169%
0.35MG 32%
2.2MG 16%
83% niacin (Vit B3)
1.2MG 8%
Vitamin B6 >999%
0.15MG 11%
pantothenic acid (Vit B5) >999%
0.37MG 7%
21UG 5%
folate (Vit B9) 195%
62UG 16%
1.1UG 45%
>999% Vitamin B12
1.2MG 8%
82% Vitamin E
0.66MG 4%
4.9UG 5%
Vitamin K >999%
390UG 433%
11G 23%
279% protein
2.9G 6%
choline >999%
0.5MG 0.1%
0.07MG 6%
40% copper
0.05MG 4%
0.26MG 15%
manganese 254%
0.92MG 51%
137MG 20%
149% phosphorus
55MG 8%
26UG 46%
>999% selenium
0.9UG 2%
0.58MG 7%
49% zinc
0.39MG 5%
46G Water 96% 90G


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

FAQ

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

Does kale or filet o fish have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than filet o fish - kale has 4.4g of carbs for 100g and filet o fish has 26.4g of carbohydrates.

Does kale or filet o fish contain more calcium?
Both kale and filet o fish are high in calcium. Kale has 110% more calcium than filet o fish - kale has 254mg of calcium in 100 grams and filet o fish has 120mg of calcium.

Does kale or filet o fish contain more potassium?
Both kale and filet o fish are high in potassium. Kale has 60% more potassium than filet o fish - kale has 348mg of potassium in 100 grams and filet o fish has 220mg of potassium.