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Fish sauce vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between fish sauce and wheat Bread

  • Fish sauce is richer in magnesium and vitamin B12, yet wheat Bread is richer in manganese, selenium, iron, vitamin B1, phosphorus, vitamin B2, and vitamin B3.
  • Daily need coverage for sodium for fish sauce is 315% higher.
  • Wheat Bread contains less sodium.
  • Fish sauce has a lower glycemic index than wheat Bread.

Food types used in this article are Sauce, fish, ready-to-serve and Bread, wheat, toasted.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 MagnesiumMagnesium +196.6%
Contains more PotassiumPotassium +29.1%
Contains more CalciumCalcium +283.7%
Contains more IronIron +424.4%
Contains more CopperCopper +296%
Contains more ZincZinc +635%
Contains more PhosphorusPhosphorus +2585.7%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +491%
Contains more SeleniumSelenium +267%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +158.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3558.3%
Contains more Vitamin B2Vitamin B2 +570.2%
Contains more Vitamin B3Vitamin B3 +170.2%
Contains more Vitamin B5Vitamin B5 +286.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.6%
Contains more CholineCholine +67.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 WaterWater +193.3%
Contains more OtherOther +630%
Contains more ProteinProtein +156.1%
Contains more FatsFats +42600%
Contains more CarbsCarbs +1432.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -99.7%
Contains more Mono. FatMonounsaturated fat +50850%
Contains more Poly. FatPolyunsaturated fat +57233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Wheat Bread DV% diff.
Sodium 7851mg 601mg 315%
Manganese 0.233mg 1.377mg 50%
Selenium 9.1µg 33.4µg 44%
Iron 0.78mg 4.09mg 41%
Vitamin B1 0.012mg 0.439mg 36%
Magnesium 175mg 59mg 28%
Phosphorus 7mg 188mg 26%
Vitamin B3 2.313mg 6.25mg 25%
Vitamin B2 0.057mg 0.382mg 25%
Vitamin B12 0.48µg 0µg 20%
Vitamin B6 0.396mg 0.153mg 19%
Fiber 0g 4.7g 19%
Carbs 3.64g 55.77g 17%
Protein 5.06g 12.96g 16%
Copper 0.05mg 0.198mg 16%
Calories 35kcal 313kcal 14%
Zinc 0.2mg 1.47mg 12%
Calcium 43mg 165mg 12%
Polyunsaturated fat 0.003g 1.72g 11%
Folate 51µg 86µg 9%
Vitamin B5 0.118mg 0.456mg 7%
Fats 0.01g 4.27g 7%
Vitamin K 0µg 5.7µg 5%
Saturated fat 0.003g 0.989g 4%
Monounsaturated fat 0.002g 1.019g 3%
Potassium 288mg 223mg 2%
Choline 13.2mg 22.1mg 2%
Vitamin E 0mg 0.24mg 2%
Vitamin C 0.5mg 0.2mg 0%
Net carbs 3.64g 51.07g N/A
Sugar 3.64g 6.42g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 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
Fish sauce 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
20%
Fish sauce
36%
Wheat Bread
Minerals Daily Need Coverage Score
132%
Fish sauce
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 7250mg)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Fish sauce
Fish sauce is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.986g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 60)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.