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Fillet vs. Chicken breast — In-Depth Nutrition Comparison

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What are the differences between Fillet and Chicken breast?

  • Fillet is higher in Vitamin B12, Copper, Vitamin B1, Vitamin B6, Vitamin B2, Phosphorus, Folate, and Fiber, yet Chicken breast is higher in Selenium.
  • Fillet's daily need coverage for Vitamin B12 is 160% more.

We used Vegetarian fillets and Chicken, broilers or fryers, breast, meat only, cooked, fried types in this article.

Infographic

Fillet vs Chicken breast infographic
Infographic link

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.
Fillet
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more CalciumCalcium +493.8%
Contains more PotassiumPotassium +117.4%
Contains more IronIron +75.4%
Contains more CopperCopper +1613%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +82.9%
Contains more MagnesiumMagnesium +34.8%
Contains less SodiumSodium -83.9%
Contains more SeleniumSelenium +2520%

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.
Fillet
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 69% 0% 275% 208% 225% 0% 346% 525% 0% 77% 45%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.4% 8.4% 3% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Contains more Vitamin EVitamin E +721.4%
Contains more Vitamin B1Vitamin B1 +1292.4%
Contains more Vitamin B2Vitamin B2 +620%
Contains more Vitamin B6Vitamin B6 +134.4%
Contains more Vitamin B12Vitamin B12 +1035.1%
Contains more FolateFolate +2450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +17%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more FatsFats +282.2%
Contains more CarbsCarbs +1664.7%
Contains more OtherOther +342.5%
Contains more ProteinProtein +45.4%
Contains more WaterWater +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
2
17% 26% 56%
Saturated Fat: Sat. Fat 2.849 g
Monounsaturated Fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
32% 42% 26%
Saturated Fat: Sat. Fat 1.29 g
Monounsaturated Fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains more Mono. FatMonounsaturated Fat +154.4%
Contains more Poly. FatPolyunsaturated fat +772.1%
Contains less Sat. FatSaturated Fat -54.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fillet Chicken breast
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fillet Chicken breast Opinion
Calories 290kcal 187kcal Fillet
Protein 23g 33.44g Chicken breast
Fats 18g 4.71g Fillet
Net carbs 2.9g 0.51g Fillet
Carbs 9g 0.51g Fillet
Cholesterol 0mg 91mg Fillet
Vitamin D 0IU 5IU Chicken breast
Magnesium 23mg 31mg Chicken breast
Calcium 95mg 16mg Fillet
Potassium 600mg 276mg Fillet
Iron 2mg 1.14mg Fillet
Sugar 0.8g 0g Chicken breast
Fiber 6.1g 0g Fillet
Copper 0.925mg 0.054mg Fillet
Zinc 1.4mg 1.08mg Fillet
Phosphorus 450mg 246mg Fillet
Sodium 490mg 79mg Chicken breast
Vitamin A 0IU 23IU Chicken breast
Vitamin A 0µg 7µg Chicken breast
Vitamin E 3.45mg 0.42mg Fillet
Vitamin D 0µg 0.1µg Chicken breast
Manganese 0.021mg Chicken breast
Selenium 1µg 26.2µg Chicken breast
Vitamin B1 1.1mg 0.079mg Fillet
Vitamin B2 0.9mg 0.125mg Fillet
Vitamin B3 12mg 14.782mg Chicken breast
Vitamin B5 1.04mg Chicken breast
Vitamin B6 1.5mg 0.64mg Fillet
Vitamin B12 4.2µg 0.37µg Fillet
Vitamin K 0µg 2.4µg Chicken breast
Folate 102µg 4µg Fillet
Choline 82mg 95.9mg Chicken breast
Saturated Fat 2.849g 1.29g Chicken breast
Monounsaturated Fat 4.376g 1.72g Fillet
Polyunsaturated fat 9.332g 1.07g Fillet
Tryptophan 0.39mg Chicken breast
Threonine 1.412mg Chicken breast
Isoleucine 1.765mg Chicken breast
Leucine 2.509mg Chicken breast
Lysine 2.836mg Chicken breast
Methionine 0.925mg Chicken breast
Phenylalanine 1.328mg Chicken breast
Valine 1.659mg Chicken breast
Histidine 1.037mg Chicken breast
Omega-3 - EPA 0g 0.01g Chicken breast
Omega-3 - DHA 0g 0.03g Chicken breast
Omega-3 - DPA 0g 0.02g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Chicken breast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
136%
Fillet
50%
Chicken breast
Minerals Daily Need Coverage Score
78%
Fillet
40%
Chicken breast

Comparison summary

Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Chicken breast
Chicken breast is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Chicken breast
Chicken breast contains less Sodium (difference - 411mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 1.559g)
Which food is cheaper?
Chicken breast
Chicken breast is cheaper (difference - $2.5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

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.

  1. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.