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Yogurt parfait vs. McDonald's Filet-O-Fish — In-Depth Nutrition Comparison

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A recap on the differences between yogurt parfait and mcDonald's Filet-O-Fish

  • Yogurt parfait has more vitamin C and folate; however, mcDonald's Filet-O-Fish is higher in selenium, iron, vitamin B1, vitamin B3, and vitamin B12.
  • McDonald's Filet-O-Fish covers your daily selenium needs 39% more than yogurt parfait.
  • McDonald's Filet-O-Fish contains 48 times less vitamin C than yogurt parfait. Yogurt parfait contains 14.3mg of vitamin C, while mcDonald's Filet-O-Fish contains 0.3mg.
  • Yogurt parfait has less saturated fat.

Food varieties used in this article are Yogurt parfait, lowfat, with fruit, and granola and McDONALD'S, FILET-O-FISH.

Infographic

Yogurt parfait vs McDonald's Filet-O-Fish infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 36% 19% 59% 22% 16% 59% 57% 34% 139%
Contains more ZincZinc +53.4%
Contains less SodiumSodium -88.7%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +218.4%
Contains more CopperCopper +22.2%
Contains more PhosphorusPhosphorus +47.3%
Contains more SeleniumSelenium +553.8%

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.
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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
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 1% 0% 23% 0% 53% 30% 42% 0% 0% 135% 12% 16% 0%
Contains more Vitamin CVitamin C +4666.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +142.9%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +368%
Contains more Vitamin B1Vitamin B1 +201.4%
Contains more Vitamin B3Vitamin B3 +210.9%
Contains more Vitamin B12Vitamin B12 +22.7%
Contains more Vitamin KVitamin K +188.2%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Yogurt parfait McDonald's Filet-O-Fish DV% diff.
Selenium 3.9µg 25.5µg 39%
Polyunsaturated fat 0.122g 5.952g 39%
Fats 1.01g 14.64g 21%
Vitamin B6 0.233mg 18%
Sodium 49mg 434mg 17%
Vitamin C 14.3mg 0.3mg 16%
Protein 3.36g 11.26g 16%
Iron 0.49mg 1.56mg 13%
Vitamin B1 0.07mg 0.211mg 12%
Manganese 0.262mg 11%
Saturated fat 0.525g 2.833g 10%
Calories 84kcal 282kcal 10%
Cholesterol 3mg 32mg 10%
Monounsaturated fat 0.307g 4.005g 9%
Vitamin B3 0.714mg 2.22mg 9%
Folate 51µg 21µg 8%
Vitamin B12 0.88µg 1.08µg 8%
Phosphorus 93mg 137mg 6%
Vitamin E 0.25mg 1.17mg 6%
Carbs 15.86g 26.39g 4%
Vitamin B2 0.173mg 0.13mg 3%
Vitamin K 1.7µg 4.9µg 3%
Vitamin A 30µg 3%
Zinc 0.89mg 0.58mg 3%
Magnesium 17mg 27mg 2%
Calcium 105mg 120mg 2%
Fructose 1.93g 2%
Choline 11.9mg 2%
Vitamin D 0.1µg 1%
Potassium 189mg 220mg 1%
Fiber 1.1g 1.4g 1%
Copper 0.054mg 0.066mg 1%
Vitamin D 4IU 1%
Net carbs 14.76g 24.99g N/A
Sugar 11.68g 3.67g N/A
Trans fat 0g 0.128g N/A
Omega-3 - EPA 0g 0.03g N/A
Omega-3 - DHA 0g 0.061g N/A
Omega-3 - ALA 0.614g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
11% 15% 26% 46% 2%
Protein: 11.26 g
Fats: 14.64 g
Carbs: 26.39 g
Water: 45.76 g
Other: 1.95 g
Contains more WaterWater +72.6%
Contains more ProteinProtein +235.1%
Contains more FatsFats +1349.5%
Contains more CarbsCarbs +66.4%
Contains more OtherOther +146.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
22% 31% 47%
Saturated fat: Sat. Fat 2.833 g
Monounsaturated fat: Mono. Fat 4.005 g
Polyunsaturated fat: Poly. Fat 5.952 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +1204.6%
Contains more Poly. FatPolyunsaturated fat +4778.7%

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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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/nutrients
  2. 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.

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