Egg McMUFFIN vs. McDonald's Filet-O-Fish — Health Impact and Nutrition Comparison
Egg McMuffin is richer in most B complex vitamins, zinc, phosphorus, iron, calcium, copper, and proteins. In comparison, filet-o-fish is richer in vitamin B12 and selenium. Filet-o-fish is higher in carbs and calories, and egg McMuffin is higher in sodium and cholesterol. Noting that both are high in sodium.
Table of contents
The Egg McMuffin is made of an English muffin bun, an egg, Canadian bacon, and American cheddar cheese. The filet-o-fish is made from an Alaskan pollock fish filet, American cheddar cheese, and tartar sauce in a starchy steamed bun.
This article will focus on both foods according to their nutritional content and health impacts.
People can consume filet-o-fish following the pescatarian diet. In comparison, the Egg McMuffin can be consumed by people following a vegetarian diet.
Nutritional content comparison
This section will compare these fast foods based on 100g of each. However, it is important to know the serving size for each one of them.
The serving size of an egg McMuffin is 126g, and the serving size of a filet-o-fish is 134g.
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.
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.
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.
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.
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.
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.
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)
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.
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Sodium|
|Lower in Cholesterol|
|Lower in Saturated Fat|
|Lower in Sugar|
|Rich in vitamins|
|Lower in Glycemic Index||Equal|
|Lower in price||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Omega-3 - DHA||0.021g||0.061g|
|Omega-3 - EPA||0.002g||0.03g|
|Omega-3 - DPA||0.006g||0.005g|
|Omega-6 - Eicosadienoic acid||0.01g||0.007g|
|Omega-6 - Linoleic acid||1.416g||5.106g|
|Omega-6 - Gamma-linoleic acid||0.001g||0.024g|
|Omega-3 - ALA||0.114g||0.614g|
|Omega-3 - Eicosatrienoic acid||0.002g||0g|
|Omega-6 - Dihomo-gamma-linoleic acid||0.012g||0.006g|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet||Equal|
People also compare
Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Egg McMUFFIN - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173307/nutrients
- McDonald's Filet-O-Fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170319/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.