Filet O Fish vs. Soy Flour
Nutrition comparison of Filet O Fish and Soy Flour
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
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and soy flour:
- Both filet o fish and soy flour are high in calcium, calories, potassium and protein.
- Filet o fish has 61% less sugar than soy flour.
- For omega-3 fatty acids, filet o fish has more dha and epa than soy flour.
- Soy flour has 54% less saturated fat than filet o fish.
- Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Soy flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both filet o fish and soy flour are high in calories. Soy flour has 32% more calories than filet o fish - filet o fish has 282 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, filet o fish is much lighter in protein, heavier in carbs and much heavier in fat compared to soy flour per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Soy Flour | |
|---|---|---|
| Protein | 16% | 50% |
| Carbohydrates | 37% | 31% |
| Fat | 47% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Filet o fish and soy flour contain similar amounts of carbs - filet o fish has 26.4g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has 10 times more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Filet o fish has 61% less sugar than soy flour - filet o fish has 3.7g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Both filet o fish and soy flour are high in protein. Soy flour has 342% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Soy flour has 54% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
trans fat
Both filet o fish and soy flour are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and soy flour does not contain significant amounts.
cholesterol
Soy flour has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Vitamins
Vitamin C
Filet o fish and soy flour contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Soy flour and filet o fish contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Filet o fish and soy flour contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Filet o fish and soy flour contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and soy flour contain significant amounts of niacin.
| Filet O Fish | Soy Flour | |
|---|---|---|
| Thiamin | 0.211 MG | 1.088 MG |
| Riboflavin | 0.13 MG | 0.28 MG |
| Niacin | 2.22 MG | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | ~ | 1.05 MG |
| Folate | 21 UG | 289 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both filet o fish and soy flour are high in calcium. Soy flour has 138% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 426% more iron than filet o fish - filet o fish has 1.6mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both filet o fish and soy flour are high in potassium. Soy flour has 850% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, filet o fish has more DHA and EPA than soy flour per 100 grams. Both filet o fish and soy flour contain significant amounts of alpha linoleic acid (ALA).
| Filet O Fish | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.555 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, both filet o fish and soy flour contain significant amounts of linoleic acid.
| Filet O Fish | Soy Flour | |
|---|---|---|
| other omega 6 | 0.048 G | 0.025 G |
| linoleic acid | 5.187 G | 3.66 G |
| Total | 5.235 G | 3.685 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 Soy Flour .
Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Soy Flour (Soy flour, low-fat) .
Filet O Fish 100g
(
100 g
)
|
Daily Values (%) |
Soy Flour 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 282KCAL 14% |
|
5% | calories | 32% |
|
372KCAL 19% | |
| 26G 11% |
|
5% | carbohydrates | 19% |
|
31G 12% | |
| 1.4G 6% |
|
5% | dietary fiber | >999% |
|
16G 64% | |
| 3.7G | 5% | sugar | 151% | 9.3G | |||
| 15G 23% |
|
69% | total fat | 5% |
|
8.9G 14% | |
| 2.8G 16% |
|
115% | saturated fat | 5% |
|
1.3G 7% | |
| 4G | 167% | monounsaturated fat | 5% | 1.5G | |||
| 6G | 43% | polyunsaturated fat | 5% | 4.2G | |||
| 0.13G | >999% | trans fat | 5% | ||||
| 32MG | >999% | cholesterol | 5% | ||||
| 434MG 29% |
|
>999% | sodium | 5% |
|
9MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2UG 0.3% | ||
| 0.3MG 0.4% |
|
>999% | Vitamin C | 5% |
|
||
| 120MG 12% |
|
5% | calcium | 137% |
|
285MG 29% | |
| 1.6MG 9% |
|
5% | iron | 412% |
|
8.2MG 46% | |
| 27MG 9% |
|
5% | magnesium | 956% |
|
285MG 92% | |
| 220MG 10% |
|
5% | potassium | 850% |
|
2090MG 91% | |
| 0.21MG 19% |
|
5% | thiamin (Vit B1) | 424% |
|
1.1MG 99% | |
| 0.13MG 12% |
|
5% | riboflavin (Vit B2) | 115% |
|
0.28MG 26% | |
| 2.2MG 16% |
|
5% | niacin (Vit B3) | 36% |
|
3MG 21% | |
|
|
5% | Vitamin B6 | >999% |
|
1.1MG 81% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
1.6MG 31% | ||
| 21UG 5% |
|
5% | folate (Vit B9) | >999% |
|
289UG 72% | |
| 1.1UG 45% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.2MG 8% |
|
118% | Vitamin E | 5% |
|
0.55MG 4% | |
| 4.9UG 5% |
|
26% | Vitamin K | 5% |
|
3.9UG 4% | |
| 11G 23% |
|
5% | protein | 355% |
|
50G 100% | |
|
|
5% | choline | >999% |
|
192MG 45% | ||
| 0.07MG 6% |
|
5% | copper | >999% |
|
1.6MG 133% | |
| 0.26MG 15% |
|
5% | manganese | >999% |
|
3.2MG 175% | |
| 137MG 20% |
|
5% | phosphorus | 393% |
|
675MG 96% | |
| 26UG 46% |
|
5% | selenium | 127% |
|
59UG 107% | |
| 0.58MG 7% |
|
5% | zinc | 607% |
|
4.1MG 51% | |
| 46G | 900% | Water | 5% | 4.6G | |||
| 5% | Starch | >999% | 5.3G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7). |
|||||||
FAQ
Does filet o fish or soy flour contain more calories in 100 grams?Both filet o fish and soy flour are high in calories. Soy flour has 30% more calories than filet o fish - filet o fish has 282 calories in 100g and soy flour has 372 calories.
Is filet o fish or soy flour better for protein?
Both filet o fish and soy flour are high in protein. Soy flour has 340% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and soy flour has 49.8g of protein.
Does filet o fish or soy flour have more carbohydrates?
By weight, filet o fish and soy flour contain similar amounts of carbs - filet o fish has 26.4g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does filet o fish or soy flour contain more calcium?
Both filet o fish and soy flour are high in calcium. Soy flour has 140% more calcium than filet o fish - filet o fish has 120mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does filet o fish or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 430% more iron than filet o fish - filet o fish has 1.6mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does filet o fish or soy flour contain more potassium?
Both filet o fish and soy flour are high in potassium. Soy flour has 850% more potassium than filet o fish - filet o fish has 220mg of potassium in 100 grams and soy flour has 2090mg of potassium.