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  6. Wheat Bread vs. Fish sauce

Wheat Bread vs. Fish sauce — In-Depth Nutrition Comparison

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The main differences between wheat Bread and fish sauce

  • Wheat Bread is richer in manganese, selenium, iron, vitamin B1, phosphorus, vitamin B2, and vitamin B3, yet fish sauce is richer in magnesium and vitamin B12.
  • Daily need coverage for sodium for fish sauce is 315% higher.
  • Wheat Bread contains 37 times more vitamin B1 than fish sauce. Wheat Bread contains 0.439mg of vitamin B1, while fish sauce contains 0.012mg.
  • Wheat Bread contains less sodium.
  • Fish sauce has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Sauce, fish, ready-to-serve.

Infographic

Wheat Bread vs Fish sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +283.7%
Contains more IronIron +424.4%
Contains more CopperCopper +296%
Contains more ZincZinc +635%
Contains more PhosphorusPhosphorus +2585.7%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +491%
Contains more SeleniumSelenium +267%
Contains more MagnesiumMagnesium +196.6%
Contains more PotassiumPotassium +29.1%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3558.3%
Contains more Vitamin B2Vitamin B2 +570.2%
Contains more Vitamin B3Vitamin B3 +170.2%
Contains more Vitamin B5Vitamin B5 +286.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.6%
Contains more CholineCholine +67.4%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +156.1%
Contains more FatsFats +42600%
Contains more CarbsCarbs +1432.1%
Contains more WaterWater +193.3%
Contains more OtherOther +630%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +50850%
Contains more Poly. FatPolyunsaturated fat +57233.3%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Fish sauce
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Fish sauce DV% diff.
Sodium 601mg 7851mg 315%
Manganese 1.377mg 0.233mg 50%
Selenium 33.4µg 9.1µg 44%
Iron 4.09mg 0.78mg 41%
Vitamin B1 0.439mg 0.012mg 36%
Magnesium 59mg 175mg 28%
Phosphorus 188mg 7mg 26%
Vitamin B3 6.25mg 2.313mg 25%
Vitamin B2 0.382mg 0.057mg 25%
Vitamin B12 0µg 0.48µg 20%
Vitamin B6 0.153mg 0.396mg 19%
Fiber 4.7g 0g 19%
Carbs 55.77g 3.64g 17%
Protein 12.96g 5.06g 16%
Copper 0.198mg 0.05mg 16%
Calories 313kcal 35kcal 14%
Zinc 1.47mg 0.2mg 12%
Calcium 165mg 43mg 12%
Polyunsaturated fat 1.72g 0.003g 11%
Folate 86µg 51µg 9%
Vitamin B5 0.456mg 0.118mg 7%
Fats 4.27g 0.01g 7%
Vitamin K 5.7µg 0µg 5%
Saturated fat 0.989g 0.003g 4%
Monounsaturated fat 1.019g 0.002g 3%
Potassium 223mg 288mg 2%
Choline 22.1mg 13.2mg 2%
Vitamin E 0.24mg 0mg 2%
Vitamin C 0.2mg 0.5mg 0%
Net carbs 51.07g 3.64g N/A
Sugar 6.42g 3.64g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
36%
Wheat Bread
20%
Fish sauce
Minerals Daily Need Coverage Score
89%
Wheat Bread
132%
Fish sauce

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 7250mg)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.986g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 60)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.