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Sea bass vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between sea bass and wheat Bread

  • Sea bass has more vitamin B12 and selenium; however, wheat Bread is higher in manganese, iron, vitamin B1, vitamin B2, vitamin B3, and folate.
  • Sea bass covers your daily need for vitamin B12, 184% more than wheat Bread.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Fish, bass, striped, cooked, dry heat and Bread, wheat, toasted.

Infographic

Sea bass vs Wheat Bread 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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%
Contains more PotassiumPotassium +47.1%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +40.1%
Contains more MagnesiumMagnesium +15.7%
Contains more CalciumCalcium +768.4%
Contains more IronIron +278.7%
Contains more CopperCopper +395%
Contains more ZincZinc +188.2%
Contains more ManganeseManganese +7147.4%

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.
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +89.7%
Contains more Vitamin B6Vitamin B6 +126.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +281.7%
Contains more Vitamin B2Vitamin B2 +932.4%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more FolateFolate +760%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
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
Contains more ProteinProtein +75.4%
Contains more WaterWater +202.8%
Contains more FatsFats +42.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +201.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -34.3%
Contains more Mono. FatMonounsaturated fat +20.4%
Contains more Poly. FatPolyunsaturated fat +71.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sea bass Wheat Bread DV% diff.
Vitamin B12 4.41µg 0µg 184%
Manganese 0.019mg 1.377mg 59%
Iron 1.08mg 4.09mg 38%
Cholesterol 103mg 0mg 34%
Vitamin B2 0.037mg 0.382mg 27%
Vitamin B1 0.115mg 0.439mg 27%
Selenium 46.8µg 33.4µg 24%
Vitamin B3 2.558mg 6.25mg 23%
Sodium 88mg 601mg 22%
Protein 22.73g 12.96g 20%
Folate 10µg 86µg 19%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Copper 0.04mg 0.198mg 18%
Vitamin B6 0.346mg 0.153mg 15%
Calcium 19mg 165mg 15%
Calories 124kcal 313kcal 9%
Phosphorus 254mg 188mg 9%
Zinc 0.51mg 1.47mg 9%
Vitamin B5 0.865mg 0.456mg 8%
Polyunsaturated fat 1.005g 1.72g 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin A 31µg 0µg 3%
Potassium 328mg 223mg 3%
Magnesium 51mg 59mg 2%
Fats 2.99g 4.27g 2%
Saturated fat 0.65g 0.989g 2%
Vitamin E 0.24mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 6.42g N/A
Monounsaturated fat 0.846g 1.019g 0%
Tryptophan 0.255mg 0.092mg 0%
Threonine 0.997mg 0.299mg 0%
Isoleucine 1.047mg 0.258mg 0%
Leucine 1.848mg 0.461mg 0%
Lysine 2.088mg 0.215mg 0%
Methionine 0.673mg 0.105mg 0%
Phenylalanine 0.887mg 0.315mg 0%
Valine 1.171mg 0.31mg 0%
Histidine 0.669mg 0.15mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g 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
Sea bass Wheat Bread
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
60%
Sea bass
36%
Wheat Bread
Minerals Daily Need Coverage Score
52%
Sea bass
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 103mg)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Sea bass
Sea bass contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 0.339g)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 60)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $0.3)

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.