Egg McMUFFIN vs. McDonald's Filet-O-Fish — Health Impact and Nutrition Comparison

Calories

Filet-o-fish is higher in calories compared to Egg McMuffin. Filet-o-fish contains 282 calories per 100g. In comparison, Egg McMuffin contains 228 calories. 

Carbs

Filet-o-fish contains 26.4g of carbs. In comparison, Egg McMuffin contains 21.7g of carbs. They are both high in carbs; however, egg McMuffin contains fewer carbs. 

Proteins

Both contain a decent amount of protein, considering they are fast foods. Egg McMuffin is richer in protein in comparison to filet-o-fish. It contains 13.6g of protein, whereas filet-o-fish contains 11.3g of protein.

Fats

Filet-o-fish contains 1.7 times more fats compared to egg McMuffin. 

Noting that egg McMuffin contains five times more cholesterol than filet-o-fish.

It contains 165mg of cholesterol compared to filet-o-fish, which contains 32mg. In addition, egg McMuffin has a slightly higher saturated fat content.

Minerals

Egg McMuffin is richer in zinc, phosphorus, iron, calcium, and copper. However, it is higher in sodium. 

In comparison, filet-o-fish is richer in selenium. Note that filet-o-fish is mineral-dense, but egg McMuffin contains more minerals. 

They are both high in sodium.

It is best to visualize their mineral distribution according to the diagrams below. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Egg McMUFFIN

5

McDonald's Filet-O-Fish

5

Contains more CalciumCalcium	+60%
Contains more IronIron	+47.4%
Contains more CopperCopper	+27.3%
Contains more ZincZinc	+122.4%
Contains more PhosphorusPhosphorus	+46%

Contains more MagnesiumMagnesium	+35%
Contains more PotassiumPotassium	+27.2%
Contains less SodiumSodium	-29.7%
Contains more ManganeseManganese	+11.5%

Vitamins 

Egg McMuffin is richer in most vitamin B complex except vitamin B12. It is richer in vitamins B1, B2, B3, B5, B6, Folate. 

In comparison, filet-o-fish is richer in vitamins B12 and E. It is best to visualize their vitamin distribution according to the diagrams below. 

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Egg McMUFFIN

7

McDonald's Filet-O-Fish

3

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin B1Vitamin B1	+24.2%
Contains more Vitamin B2Vitamin B2	+183.1%
Contains more Vitamin B3Vitamin B3	+39.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+276.2%

Contains more Vitamin EVitamin E

+98.3%

~equal in Vitamin A ~IU

~equal in Vitamin D ~µg

~equal in Choline ~mg

Cardiovascular health

One of the main concerns is the sodium amount in both these foods. They are very high in sodium, and nearly one serving of each combined can surpass the daily RDV of sodium.

High sodium intake poses a high risk of developing hypertension, increasing cardiovascular disease morbidity rates (1)(2). You should try consuming foods lower in sodium if you have blood pressure problems. 

Egg McMuffin is relatively higher in cholesterol. However, recent meta-analytic studies have shown that dietary cholesterol is not the only factor associated with increased risks of hyperlipidemia and overall mortality rates. High calories, saturated fats, trans fats, and cholesterol are associated with hyperlipidemia. Mentioning that if you consume 100mg of dietary cholesterol, a small portion of it gets absorbed. (3)(4)

Generalities

These foods are dense in minerals and vitamins, as well as proteins. However, it is important not to rely on these foods daily since they don't provide adequate amounts of fiber and are high in sodium.