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Fillet vs. Frog legs — In-Depth Nutrition Comparison

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The main differences between Fillet and Frog legs

  • Fillet has more Vitamin B12, Vitamin B6, Vitamin B1, Copper, Vitamin B3, Vitamin B2, Phosphorus, Fiber, and Folate, however, Frog legs has more Selenium.
  • Daily need coverage for Vitamin B12 from Fillet is 158% higher.

Food types used in this article are Vegetarian fillets and Frog legs, raw.

Infographic

Fillet vs Frog legs 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.
Contains more Calcium +427.8%
Contains more Iron +33.3%
Contains more Magnesium +15%
Contains more Phosphorus +206.1%
Contains more Potassium +110.5%
Contains more Zinc +40%
Contains more Copper +270%
Contains less Sodium -88.2%
Contains more Selenium +1310%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 15% 63% 26% 8% 28% 84% 0% 77%
Contains more Calcium +427.8%
Contains more Iron +33.3%
Contains more Magnesium +15%
Contains more Phosphorus +206.1%
Contains more Potassium +110.5%
Contains more Zinc +40%
Contains more Copper +270%
Contains less Sodium -88.2%
Contains more Selenium +1310%

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
8
:
Contains more Vitamin E +245%
Contains more Vitamin B1 +685.7%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +900%
Contains more Vitamin B6 +1150%
Contains more Folate +580%
Contains more Vitamin B12 +950%
Contains more Choline +26.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 45% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 20% 6% 0% 35% 58% 23% 0% 28% 12% 50% 36% 1%
Contains more Vitamin E +245%
Contains more Vitamin B1 +685.7%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +900%
Contains more Vitamin B6 +1150%
Contains more Folate +580%
Contains more Vitamin B12 +950%
Contains more Choline +26.2%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +40.2%
Contains more Fats +5900%
Contains more Carbs +∞%
Contains more Other +257.1%
Contains more Water +82%
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more Protein +40.2%
Contains more Fats +5900%
Contains more Carbs +∞%
Contains more Other +257.1%
Contains more Water +82%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +8156.6%
Contains more Polyunsaturated fat +9049%
Contains less Saturated Fat -97.3%
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
33% 23% 44%
Saturated Fat: 0.076 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +8156.6%
Contains more Polyunsaturated fat +9049%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fillet Frog legs Opinion
Net carbs 2.9g 0g Fillet
Protein 23g 16.4g Fillet
Fats 18g 0.3g Fillet
Carbs 9g 0g Fillet
Calories 290kcal 73kcal Fillet
Sugar 0.8g 0g Frog legs
Fiber 6.1g 0g Fillet
Calcium 95mg 18mg Fillet
Iron 2mg 1.5mg Fillet
Magnesium 23mg 20mg Fillet
Phosphorus 450mg 147mg Fillet
Potassium 600mg 285mg Fillet
Sodium 490mg 58mg Frog legs
Zinc 1.4mg 1mg Fillet
Copper 0.925mg 0.25mg Fillet
Selenium 1µg 14.1µg Frog legs
Vitamin A 0IU 50IU Frog legs
Vitamin A RAE 0µg 15µg Frog legs
Vitamin E 3.45mg 1mg Fillet
Vitamin D 0IU 8IU Frog legs
Vitamin D 0µg 0.2µg Frog legs
Vitamin B1 1.1mg 0.14mg Fillet
Vitamin B2 0.9mg 0.25mg Fillet
Vitamin B3 12mg 1.2mg Fillet
Vitamin B6 1.5mg 0.12mg Fillet
Folate 102µg 15µg Fillet
Vitamin B12 4.2µg 0.4µg Fillet
Choline 82mg 65mg Fillet
Vitamin K 0µg 0.1µg Frog legs
Cholesterol 0mg 50mg Fillet
Saturated Fat 2.849g 0.076g Frog legs
Omega-3 - DHA 0g 0.02g Frog legs
Omega-3 - EPA 0g 0.014g Frog legs
Omega-3 - DPA 0g 0.007g Frog legs
Monounsaturated Fat 4.376g 0.053g Fillet
Polyunsaturated fat 9.332g 0.102g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Frog legs
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Frog legs
Minerals Daily Need Coverage Score
78%
Fillet
36%
Frog legs

Comparison summary

Which food is lower in Sugar?
Frog legs
Frog legs is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Frog legs
Frog legs contains less Sodium (difference - 432mg)
Which food is lower in Saturated Fat?
Frog legs
Frog legs is lower in Saturated Fat (difference - 2.773g)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 50mg)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($2.5)

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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.