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Fish oil vs. Russian dressing — In-Depth Nutrition Comparison

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How are Fish oil and Russian dressing different?

  • Fish oil is higher in Vitamin D, however, Russian dressing is richer in Vitamin B5, Iron, Vitamin B6, Vitamin C, Copper, and Potassium.
  • Daily need coverage for Cholesterol from Fish oil is 237% higher.
  • Russian dressing has less Cholesterol.

Fish oil, sardine and Salad dressing, russian dressing are the varieties used in this article.

Infographic

Fish oil vs Russian dressing 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 15% 23% 19% 6% 8.6% 148% 8.2% 8.7%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 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 20% 35% 66% 0% 7.3% 11% 11% 24% 22% 0% 134% 3.8% 2.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
26% 32% 39% 3%
Protein: 0.69 g
Fats: 26.18 g
Carbs: 31.9 g
Water: 38.53 g
Other: 2.7 g
Contains more FatsFats +282%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 35% 33%
Saturated Fat: Sat. Fat 29.892 g
Monounsaturated Fat: Mono. Fat 33.841 g
Polyunsaturated fat: Poly. Fat 31.867 g
10% 26% 64%
Saturated Fat: Sat. Fat 2.39 g
Monounsaturated Fat: Mono. Fat 5.928 g
Polyunsaturated fat: Poly. Fat 14.83 g
Contains more Mono. FatMonounsaturated Fat +470.9%
Contains more Poly. FatPolyunsaturated fat +114.9%
Contains less Sat. FatSaturated Fat -92%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Russian dressing Opinion
Calories 902kcal 355kcal Fish oil
Protein 0g 0.69g Russian dressing
Fats 100g 26.18g Fish oil
Vitamin C 0mg 6mg Russian dressing
Net carbs 0g 31.2g Russian dressing
Carbs 0g 31.9g Russian dressing
Cholesterol 710mg 0mg Russian dressing
Vitamin D 332IU 0IU Fish oil
Magnesium 0mg 10mg Russian dressing
Calcium 0mg 13mg Russian dressing
Potassium 0mg 173mg Russian dressing
Iron 0mg 0.6mg Russian dressing
Sugar 17.68g Fish oil
Fiber 0g 0.7g Russian dressing
Copper 0mg 0.058mg Russian dressing
Zinc 0mg 0.22mg Russian dressing
Phosphorus 0mg 20mg Russian dressing
Sodium 0mg 1133mg Fish oil
Vitamin A 0IU 577IU Russian dressing
Vitamin A RAE 0µg 29µg Russian dressing
Vitamin E 3.32mg Russian dressing
Vitamin D 8.3µg 0µg Fish oil
Manganese 0mg 0.063mg Russian dressing
Selenium 0µg 1.6µg Russian dressing
Vitamin B1 0mg 0.029mg Russian dressing
Vitamin B2 0mg 0.046mg Russian dressing
Vitamin B3 0mg 0.594mg Russian dressing
Vitamin B5 0mg 0.4mg Russian dressing
Vitamin B6 0mg 0.097mg Russian dressing
Vitamin K 53.7µg Russian dressing
Folate 0µg 5µg Russian dressing
Trans Fat 0.17g Fish oil
Choline 4.6mg Russian dressing
Saturated Fat 29.892g 2.39g Russian dressing
Monounsaturated Fat 33.841g 5.928g Fish oil
Polyunsaturated fat 31.867g 14.83g Fish oil
Omega-3 - EPA 10.137g 0g Fish oil
Omega-3 - DHA 10.656g 0g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Russian dressing
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
19%
Fish oil
26%
Russian dressing
Minerals Daily Need Coverage Score
0%
Fish oil
25%
Russian dressing

Comparison summary

Which food is lower in Cholesterol?
Russian dressing
Russian dressing is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Russian dressing
Russian dressing is lower in Saturated Fat (difference - 27.502g)
Which food is lower in glycemic index?
Russian dressing
Russian dressing is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Russian dressing
Russian dressing is relatively richer in minerals
Which food is richer in vitamins?
Russian dressing
Russian dressing is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 17.68g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1133mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/nutrients
  2. Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/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.