Filet O Fish vs. Walnut
Nutrition comparison of Filet O Fish and Walnut
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
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and walnut:
- Both walnut and filet o fish are high in calcium, calories, potassium and protein.
- Walnut has more pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and filet o fish are high in calories. Walnut has 132% more calories than filet o fish - walnut has 654 calories per 100 grams and filet o fish has 282 calories.
For macronutrient ratios, filet o fish is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Walnut | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 37% | 8% |
| Fat | 47% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 48% less carbohydrates than filet o fish - walnut has 13.7g of total carbs per 100 grams and filet o fish has 26.4g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 379% more dietary fiber than filet o fish - walnut has 6.7g of dietary fiber per 100 grams and filet o fish has 1.4g of dietary fiber.
sugar
Walnut and filet o fish contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and filet o fish has 3.7g of sugar.
Protein
protein
Both walnut and filet o fish are high in protein. Walnut has 35% more protein than filet o fish - walnut has 15.2g of protein per 100 grams and filet o fish has 11.3g of protein.
Fat
saturated fat
Walnut is high in saturated fat and filet o fish has 54% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and filet o fish has 2.8g of saturated fat.
trans fat
Both filet o fish and walnut are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has less cholesterol than filet o fish - filet o fish has 32mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and filet o fish contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and filet o fish has 0.3mg of Vitamin C.
Vitamin A
Walnut and filet o fish contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.
Vitamin E
Walnut and filet o fish contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and filet o fish has 1.2mg of Vitamin E.
Vitamin K
Walnut and filet o fish contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and filet o fish has 4.9ug of Vitamin K.
The B Vitamins
Walnut has more pantothenic acid, Vitamin B6 and folate, however, filet o fish contains more Vitamin B12. Both filet o fish and walnut contain significant amounts of thiamin, riboflavin and niacin.
| Filet O Fish | Walnut | |
|---|---|---|
| Thiamin | 0.211 MG | 0.341 MG |
| Riboflavin | 0.13 MG | 0.15 MG |
| Niacin | 2.22 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | 21 UG | 98 UG |
| Vitamin B12 | 1.08 UG | ~ |
Minerals
calcium
Both walnut and filet o fish are high in calcium. Filet o fish has 22% more calcium than walnut - walnut has 98mg of calcium per 100 grams and filet o fish has 120mg of calcium.
iron
Walnut is a great source of iron and it has 87% more iron than filet o fish - walnut has 2.9mg of iron per 100 grams and filet o fish has 1.6mg of iron.
potassium
Both walnut and filet o fish are high in potassium. Walnut has 100% more potassium than filet o fish - walnut has 441mg 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, walnut has more alpha linoleic acid (ALA) than filet o fish per 100 grams, however, filet o fish contains more dha and epa than walnut per 100 grams.
| Filet O Fish | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 9.08 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than filet o fish per 100 grams.
| Filet O Fish | Walnut | |
|---|---|---|
| other omega 6 | 0.048 G | 0.063 G |
| linoleic acid | 5.187 G | 38.093 G |
| Total | 5.235 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Filet O Fish g
()
|
Daily Values (%) |
Walnut 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 walnut or filet o fish contain more calories in 100 grams?Both walnut and filet o fish are high in calories. Walnut has 130% more calories than filet o fish - walnut has 654 calories in 100g and filet o fish has 282 calories.
Does walnut or filet o fish have more carbohydrates?
By weight, walnut has 50% fewer carbohydrates than filet o fish - walnut has 13.7g of carbs for 100g and filet o fish has 26.4g of carbohydrates.
Does walnut or filet o fish contain more calcium?
Both walnut and filet o fish are high in calcium. Filet o fish has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and filet o fish has 120mg of calcium.
Does walnut or filet o fish contain more potassium?
Both walnut and filet o fish are high in potassium. Walnut has 100% more potassium than filet o fish - walnut has 441mg of potassium in 100 grams and filet o fish has 220mg of potassium.