Filet O Fish vs. Orange
Nutrition comparison of Filet O Fish and Orange
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
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and orange:
- Both orange and filet o fish are high in calcium.
- Filet o fish has 60% less sugar than orange.
- Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, orange contains more pantothenic acid and Vitamin B6.
- Filet o fish has signficantly more iron than orange.
- Filet o fish is a great source of potassium and protein.
- Orange has 112.3 times less saturated fat than filet o fish.
- Orange has 56% less carbohydrates than filet o fish.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Filet o fish is high in calories and orange has 84% less calories than filet o fish - orange has 46 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is heavier in protein, much lighter in carbs and much heavier in fat compared to orange per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Orange | |
|---|---|---|
| Protein | 16% | 6% |
| Carbohydrates | 37% | 91% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 56% less carbohydrates than filet o fish - orange has 11.5g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 71% more dietary fiber than filet o fish - orange has 2.4g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Filet o fish has 60% less sugar than orange - orange has 9.1g 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 15 times more protein than orange - orange has 0.7g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Orange has 112.3 times less saturated fat than filet o fish - orange has 0.03g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and orange are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and orange does not contain significant amounts.
cholesterol
Orange has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 149 times more Vitamin C than filet o fish - orange has 45mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than filet o fish - orange has 11ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Orange and filet o fish contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Filet o fish and orange contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Filet o fish has more thiamin, riboflavin, niacin and Vitamin B12, however, orange contains more pantothenic acid and Vitamin B6. Both filet o fish and orange contain significant amounts of folate.
| Filet O Fish | Orange | |
|---|---|---|
| Thiamin | 0.211 MG | 0.1 MG |
| Riboflavin | 0.13 MG | 0.04 MG |
| Niacin | 2.22 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.25 MG |
| Vitamin B6 | ~ | 0.051 MG |
| Folate | 21 UG | 17 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both orange and filet o fish are high in calcium. Filet o fish has 179% more calcium than orange - orange has 43mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Filet o fish has signficantly more iron than orange - orange has 0.09mg 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 30% more potassium than orange - orange has 169mg 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 orange per 100 grams.
| Filet O Fish | Orange | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.011 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than orange per 100 grams.
| Filet O Fish | Orange | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 0.031 G |
| Total | 5.193 G | 0.031 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: Filet O Fish (McDONALD'S, FILET-O-FISH) and Orange (Oranges, raw, Florida) .
Filet O Fish 134g
(
sandwich
)
|
Daily Values (%) |
Orange 185g
(
cup sections, without membranes
)
|
|||||
|---|---|---|---|---|---|---|---|
| 378KCAL 19% |
|
345% | calories | 5% |
|
85KCAL 4% | |
| 35G 14% |
|
67% | carbohydrates | 5% |
|
21G 9% | |
| 1.9G 8% |
|
5% | dietary fiber | 132% |
|
4.4G 18% | |
| 4.9G | 5% | sugar | 247% | 17G | |||
| 20G 31% |
|
>999% | total fat | 5% |
|
0.39G 1% | |
| 3.8G 21% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 5.4G | >999% | monounsaturated fat | 5% | 0.07G | |||
| 8G | >999% | polyunsaturated fat | 5% | 0.08G | |||
| 0.17G | >999% | trans fat | 5% | ||||
| 43MG | >999% | cholesterol | 5% | ||||
| 582MG 39% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
20UG 3% | ||
| 0.4MG 1% |
|
5% | Vitamin C | >999% |
|
83MG 111% | |
| 161MG 16% |
|
101% | calcium | 5% |
|
80MG 8% | |
| 2.1MG 12% |
|
>999% | iron | 5% |
|
0.17MG 1% | |
| 36MG 12% |
|
89% | magnesium | 5% |
|
19MG 6% | |
| 295MG 13% |
|
5% | potassium | 6% |
|
313MG 14% | |
| 0.28MG 26% |
|
47% | thiamin (Vit B1) | 5% |
|
0.19MG 17% | |
| 0.17MG 16% |
|
143% | riboflavin (Vit B2) | 5% |
|
0.07MG 7% | |
| 3MG 21% |
|
305% | niacin (Vit B3) | 5% |
|
0.74MG 5% | |
|
|
5% | Vitamin B6 | >999% |
|
0.09MG 7% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.46MG 9% | ||
| 28UG 7% |
|
5% | folate (Vit B9) | 11% |
|
31UG 8% | |
| 1.4UG 60% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.6MG 11% |
|
385% | Vitamin E | 5% |
|
0.33MG 2% | |
| 6.6UG 7% |
|
>999% | Vitamin K | 5% |
|
||
| 15G 30% |
|
>999% | protein | 5% |
|
1.3G 3% | |
|
|
5% | choline | >999% |
|
16MG 4% | ||
| 0.09MG 7% |
|
29% | copper | 5% |
|
0.07MG 6% | |
| 0.35MG 20% |
|
773% | manganese | 5% |
|
0.04MG 3% | |
| 184MG 26% |
|
736% | phosphorus | 5% |
|
22MG 3% | |
| 34UG 62% |
|
>999% | selenium | 5% |
|
0.93UG 2% | |
| 0.78MG 10% |
|
420% | zinc | 5% |
|
0.15MG 2% | |
| 61G | 5% | Water | 164% | 161G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7). |
|||||||
FAQ
Does orange or filet o fish contain more calories in 100 grams?Filet o fish is high in calories and orange has 80% less calories than filet o fish - orange has 46 calories in 100g and filet o fish has 282 calories.
Does orange or filet o fish have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than filet o fish - orange has 11.5g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does orange or filet o fish contain more calcium?
Both orange and filet o fish are high in calcium. Filet o fish has 180% more calcium than orange - orange has 43mg of calcium in 100 grams and filet o fish has 120mg of calcium.