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.
Detailed nutritional comparison of filet o fish and salmon 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 Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Salmon src

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

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