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Egg vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between Egg and Fish sandwich

  • Egg is richer in Copper, Choline, Vitamin B2, Selenium, Vitamin B5, Vitamin B12, and Vitamin A RAE, yet Fish sandwich is richer in Vitamin B3.
  • Daily need coverage for Copper from Egg is 214% higher.
  • Egg contains 25 times more Vitamin A RAE than Fish sandwich. Egg contains 149µg of Vitamin A RAE, while Fish sandwich contains 6µg.
  • Fish sandwich contains less Cholesterol.

Food types used in this article are Egg, whole, cooked, hard-boiled and Fast foods, fish sandwich, with tartar sauce.

Infographic

Egg vs Fish sandwich 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.
Egg
Egg
6
:
4
Fish sandwich
Fish sandwich
Contains more Calcium +35.1%
Contains more Phosphorus +48.3%
Contains less Sodium -79.4%
Contains more Zinc +114.3%
Contains more Copper +2566.7%
Contains more Selenium +71.1%
Contains more Iron +26.1%
Contains more Magnesium +150%
Contains more Potassium +63.5%
Contains more Manganese +915.4%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Calcium +35.1%
Contains more Phosphorus +48.3%
Contains less Sodium -79.4%
Contains more Zinc +114.3%
Contains more Copper +2566.7%
Contains more Selenium +71.1%
Contains more Iron +26.1%
Contains more Magnesium +150%
Contains more Potassium +63.5%
Contains more Manganese +915.4%

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.
Egg
Egg
7
:
5
Fish sandwich
Fish sandwich
Contains more Vitamin A +497.7%
Contains more Vitamin E +87.3%
Contains more Vitamin D +1000%
Contains more Vitamin B2 +266.4%
Contains more Vitamin B5 +277.8%
Contains more Vitamin B6 +72.9%
Contains more Vitamin B12 +63.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +218.2%
Contains more Vitamin B3 +3259.4%
Contains more Vitamin K +4433.3%
Equal in Folate - 46
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin A +497.7%
Contains more Vitamin E +87.3%
Contains more Vitamin D +1000%
Contains more Vitamin B2 +266.4%
Contains more Vitamin B5 +277.8%
Contains more Vitamin B6 +72.9%
Contains more Vitamin B12 +63.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +218.2%
Contains more Vitamin B3 +3259.4%
Contains more Vitamin K +4433.3%
Equal in Folate - 46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Fish sandwich
Fish sandwich
Contains more Protein +22.3%
Contains more Water +54%
Contains more Fats +17.3%
Contains more Carbs +2283%
Contains more Other +99.1%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Fish sandwich
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more Protein +22.3%
Contains more Water +54%
Contains more Fats +17.3%
Contains more Carbs +2283%
Contains more Other +99.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Fish sandwich
Fish sandwich
Contains more Monounsaturated Fat +57.1%
Contains less Saturated Fat -40.3%
Contains more Polyunsaturated fat +342.5%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains more Monounsaturated Fat +57.1%
Contains less Saturated Fat -40.3%
Contains more Polyunsaturated fat +342.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Fish sandwich Opinion
Net carbs 1.12g 25.69g Fish sandwich
Protein 12.58g 10.29g Egg
Fats 10.61g 12.45g Fish sandwich
Carbs 1.12g 26.69g Fish sandwich
Calories 155kcal 257kcal Fish sandwich
Fructose 1.47g Fish sandwich
Sugar 1.12g 3.53g Egg
Fiber 0g 1g Fish sandwich
Calcium 50mg 37mg Egg
Iron 1.19mg 1.5mg Fish sandwich
Magnesium 10mg 25mg Fish sandwich
Phosphorus 172mg 116mg Egg
Potassium 126mg 206mg Fish sandwich
Sodium 124mg 602mg Egg
Zinc 1.05mg 0.49mg Egg
Copper 2mg 0.075mg Egg
Manganese 0.026mg 0.264mg Fish sandwich
Selenium 30.8µg 18µg Egg
Vitamin A 520IU 87IU Egg
Vitamin A RAE 149µg 6µg Egg
Vitamin E 1.03mg 0.55mg Egg
Vitamin D 87IU 9IU Egg
Vitamin D 2.2µg 0.2µg Egg
Vitamin C 0mg 1.8mg Fish sandwich
Vitamin B1 0.066mg 0.21mg Fish sandwich
Vitamin B2 0.513mg 0.14mg Egg
Vitamin B3 0.064mg 2.15mg Fish sandwich
Vitamin B5 1.398mg 0.37mg Egg
Vitamin B6 0.121mg 0.07mg Egg
Folate 44µg 46µg Fish sandwich
Vitamin B12 1.11µg 0.68µg Egg
Vitamin K 0.3µg 13.6µg Fish sandwich
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 35mg Fish sandwich
Trans Fat 0.08g Egg
Saturated Fat 3.267g 1.949g Fish sandwich
Omega-3 - DHA 0.038g 0.064g Fish sandwich
Omega-3 - EPA 0.005g 0.029g Fish sandwich
Omega-3 - DPA 0g 0.003g Fish sandwich
Monounsaturated Fat 4.077g 2.595g Egg
Polyunsaturated fat 1.414g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g Fish sandwich
Omega-3 - ALA 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Fish sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Egg
29%
Fish sandwich
Minerals Daily Need Coverage Score
103%
Egg
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Fish sandwich
Fish sandwich is lower in Cholesterol (difference - 338mg)
Which food is lower in Saturated Fat?
Fish sandwich
Fish sandwich is lower in Saturated Fat (difference - 1.318g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.41g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 478mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 56)
Which food is richer in minerals?
?
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.