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Sea bass vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between sea bass and palm oil

  • Palm oil has less vitamin B12, selenium, phosphorus, vitamin B6, vitamin B5, vitamin B3, iron, and magnesium than sea bass.
  • Palm oil covers your daily need for saturated fat, 243% more than sea bass.
  • Palm oil has less cholesterol.

These are the specific foods used in this comparison Fish, bass, striped, cooked, dry heat and Oil, palm.

Infographic

Sea bass vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +10700%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +3244.5%
~equal in Carbs ~0g

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4273.5%
Contains more Poly. FatPolyunsaturated fat +825.4%

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 Palm oil
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sea bass Palm oil DV% diff.
Saturated fat 0.65g 49.3g 221%
Vitamin B12 4.41µg 0µg 184%
Fats 2.99g 100g 149%
Vitamin E 15.94mg 106%
Monounsaturated fat 0.846g 37g 90%
Selenium 46.8µg 0µg 85%
Polyunsaturated fat 1.005g 9.3g 55%
Protein 22.73g 0g 45%
Calories 124kcal 884kcal 38%
Phosphorus 254mg 0mg 36%
Cholesterol 103mg 0mg 34%
Vitamin B6 0.346mg 0mg 27%
Vitamin B5 0.865mg 0mg 17%
Vitamin B3 2.558mg 0mg 16%
Iron 1.08mg 0.01mg 13%
Magnesium 51mg 0mg 12%
Potassium 328mg 0mg 10%
Vitamin B1 0.115mg 0mg 10%
Vitamin K 8µg 7%
Zinc 0.51mg 0mg 5%
Sodium 88mg 0mg 4%
Copper 0.04mg 0mg 4%
Vitamin A 31µg 0µg 3%
Vitamin B2 0.037mg 0mg 3%
Folate 10µg 0µg 3%
Calcium 19mg 0mg 2%
Manganese 0.019mg 1%
Choline 0.3mg 0%
Tryptophan 0.255mg 0mg 0%
Threonine 0.997mg 0mg 0%
Isoleucine 1.047mg 0mg 0%
Leucine 1.848mg 0mg 0%
Lysine 2.088mg 0mg 0%
Methionine 0.673mg 0mg 0%
Phenylalanine 0.887mg 0mg 0%
Valine 1.171mg 0mg 0%
Histidine 0.669mg 0mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea bass Palm oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
26%
Palm oil
Minerals Daily Need Coverage Score
52%
Sea bass
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 48.65g)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $2)
Which food is richer in minerals?
Sea bass
Sea bass is relatively richer in minerals
Which food is richer in vitamins?
Sea bass
Sea bass is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 88mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.