Filet O Fish vs. Salmon
Nutrition comparison of Filet O Fish and Salmon
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
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and salmon:
- Both filet o fish and salmon are high in calories, potassium and protein.
- Filet o fish has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Filet o fish is an excellent source of calcium.
- Salmon has 71% less saturated fat than filet o fish.
- Salmon has signficantly less carbohydrates than filet o fish.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and salmon are high in calories. Filet o fish has 122% more calories than salmon - filet o fish has 282 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Salmon | |
|---|---|---|
| Protein | 16% | 67% |
| Carbohydrates | 37% | ~ |
| Fat | 47% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Filet o fish has more dietary fiber than salmon - filet o fish has 1.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both filet o fish and salmon are high in protein. Salmon has 82% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 71% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both filet o fish and salmon are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Filet o fish and salmon contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin C
Filet o fish and salmon contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than filet o fish - salmon has 35ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than filet o fish - salmon has 435iu of Vitamin D per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and salmon contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Filet o fish and salmon contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Filet o fish has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both filet o fish and salmon contain significant amounts of riboflavin.
| Filet O Fish | Salmon | |
|---|---|---|
| Thiamin | 0.211 MG | 0.08 MG |
| Riboflavin | 0.13 MG | 0.105 MG |
| Niacin | 2.22 MG | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | 21 UG | 4 UG |
| Vitamin B12 | 1.08 UG | 4.15 UG |
Minerals
calcium
Filet o fish is an excellent source of calcium and it has 16 times more calcium than salmon - filet o fish has 120mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Filet o fish has 311% more iron than salmon - filet o fish has 1.6mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both filet o fish and salmon are high in potassium. Salmon has 66% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than filet o fish per 100 grams.
| Filet O Fish | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.047 G |
| DHA | 0.061 G | 0.333 G |
| EPA | 0.03 G | 0.182 G |
| DPA | 0.005 G | 0.047 G |
| Total | 0.735 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than salmon per 100 grams.
| Filet O Fish | Salmon | |
|---|---|---|
| other omega 6 | 0.006 G | 0.004 G |
| linoleic acid | 5.187 G | 0.081 G |
| Total | 5.193 G | 0.085 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 Salmon (Fish, salmon, pink, raw) .
Filet O Fish g
()
|
Daily Values (%) |
Salmon g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does filet o fish or salmon contain more calories in 100 grams?Both filet o fish and salmon are high in calories. Filet o fish has 120% more calories than salmon - filet o fish has 282 calories in 100g and salmon has 127 calories.
Is filet o fish or salmon better for protein?
Both filet o fish and salmon are high in protein. Salmon has 80% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and salmon has 20.5g of protein.
Does filet o fish or salmon have more carbohydrates?
By weight, salmon has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and salmon has no carbs..
Does filet o fish or salmon contain more calcium?
Filet o fish is a rich source of calcium and it has 16 times more calcium than salmon - filet o fish has 120mg of calcium in 100 grams and salmon has 7mg of calcium.
Does filet o fish or salmon contain more potassium?
Both filet o fish and salmon are high in potassium. Salmon has 70% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and salmon has 366mg of potassium.