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  6. Sea bass vs. White bread

Sea bass vs. White bread — In-Depth Nutrition Comparison

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What are the differences between sea bass and white bread?

  • Sea bass is higher in vitamin B12, selenium, phosphorus, and vitamin B6; however, white bread is richer in vitamin B1, iron, folate, and manganese.
  • Sea bass's daily need coverage for vitamin B12 is 184% more.
  • Sea bass has a lower glycemic index (0) than white bread (73).

We used Fish, bass, striped, cooked, dry heat and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Sea bass vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +121.7%
Contains more PotassiumPotassium +160.3%
Contains more PhosphorusPhosphorus +159.2%
Contains less SodiumSodium -82%
Contains more SeleniumSelenium +112.7%
Contains more CalciumCalcium +657.9%
Contains more IronIron +234.3%
Contains more CopperCopper +152.5%
Contains more ZincZinc +45.1%
Contains more ManganeseManganese +2721.1%

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% 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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +61.4%
Contains more Vitamin B6Vitamin B6 +297.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +363.5%
Contains more Vitamin B2Vitamin B2 +556.8%
Contains more Vitamin B3Vitamin B3 +86.9%
Contains more FolateFolate +1010%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass White bread DV% diff.
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 22µg 45%
Vitamin B1 0.115mg 0.533mg 35%
Cholesterol 103mg 0mg 34%
Iron 1.08mg 3.61mg 32%
Protein 22.73g 8.85g 28%
Folate 10µg 111µg 25%
Manganese 0.019mg 0.536mg 22%
Phosphorus 254mg 98mg 22%
Vitamin B6 0.346mg 0.087mg 20%
Sodium 88mg 490mg 17%
Carbs 0g 49.42g 16%
Vitamin B2 0.037mg 0.243mg 16%
Starch 37.17g 15%
Vitamin B3 2.558mg 4.78mg 14%
Calcium 19mg 144mg 13%
Fiber 0g 2.7g 11%
Calories 124kcal 266kcal 7%
Vitamin B5 0.865mg 0.536mg 7%
Magnesium 51mg 23mg 7%
Copper 0.04mg 0.101mg 7%
Potassium 328mg 126mg 6%
Polyunsaturated fat 1.005g 1.602g 4%
Choline 14.6mg 3%
Fructose 2.43g 3%
Vitamin A 31µg 0µg 3%
Zinc 0.51mg 0.74mg 2%
Monounsaturated fat 0.846g 0.599g 1%
Vitamin E 0.22mg 1%
Fats 2.99g 3.33g 1%
Net carbs 0g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Saturated fat 0.65g 0.698g 0%
Tryptophan 0.255mg 0%
Threonine 0.997mg 0%
Isoleucine 1.047mg 0%
Leucine 1.848mg 0%
Lysine 2.088mg 0%
Methionine 0.673mg 0%
Phenylalanine 0.887mg 0%
Valine 1.171mg 0%
Histidine 0.669mg 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.75g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +156.8%
Contains more WaterWater +101.4%
Contains more FatsFats +11.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +115.2%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +41.2%
Contains more Poly. FatPolyunsaturated fat +59.4%
~equal in Saturated fat ~0.698g

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.