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
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in filet o fish and whey protein powder:
Both filet o fish and whey protein powder are high in calories. Whey protein powder has 25% more calories than filet o fish - filet o fish has 282 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Filet O Fish | Whey Protein Powder | |
|---|---|---|
| Protein | 16% | 89% |
| Carbohydrates | 37% | 7% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 3.2 times less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 121% more dietary fiber than filet o fish - filet o fish has 1.4g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both filet o fish and whey protein powder are high in protein. Whey protein powder has 594% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 72% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Both filet o fish and whey protein powder are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and whey protein powder does not contain significant amounts.
Filet o fish and whey protein powder contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
Filet o fish and whey protein powder contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Filet o fish has more Vitamin E than whey protein powder - filet o fish has 1.2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Filet o fish and whey protein powder contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12. Both filet o fish and whey protein powder contain significant amounts of niacin and folate.
| Filet O Fish | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.211 MG | 0.609 MG |
| Riboflavin | 0.13 MG | 2.017 MG |
| Niacin | 2.22 MG | 1.136 MG |
| Vitamin B6 | ~ | 0.607 MG |
| Folate | 21 UG | 33 UG |
| Vitamin B12 | 1.08 UG | 2.45 UG |
Both filet o fish and whey protein powder are high in calcium. Whey protein powder has 291% more calcium than filet o fish - filet o fish has 120mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Filet o fish has 38% more iron than whey protein powder - filet o fish has 1.6mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both filet o fish and whey protein powder are high in potassium. Whey protein powder has 127% more potassium than filet o fish - filet o fish has 220mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than whey protein powder per 100 grams.
| Filet O Fish | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.639 G | 0.034 G |
| DHA | 0.061 G | ~ |
| EPA | 0.03 G | ~ |
| DPA | 0.005 G | ~ |
| Total | 0.735 G | 0.034 G |
Comparing omega-6 fatty acids, filet o fish has more linoleic acid than whey protein powder per 100 grams.
| Filet O Fish | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 5.187 G | 0.264 G |
| Total | 5.193 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Filet O Fish g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
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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 % |
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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 % |
|
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 | |||