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Fish sauce vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between fish sauce and wheat

  • Fish sauce is higher in vitamin B12, yet wheat is higher in selenium, manganese, phosphorus, copper, zinc, iron, vitamin B1, and vitamin B3.
  • Fish sauce covers your daily sodium needs 341% more than wheat .
  • The amount of sodium in wheat is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Wheat, durum.

Infographic

Fish sauce vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +21.5%
Contains more CalciumCalcium +26.5%
Contains more PotassiumPotassium +49.7%
Contains more IronIron +351.3%
Contains more CopperCopper +1006%
Contains more ZincZinc +1980%
Contains more PhosphorusPhosphorus +7157.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1192.7%
Contains more SeleniumSelenium +882.4%

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 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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +18.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3391.7%
Contains more Vitamin B2Vitamin B2 +112.3%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B5Vitamin B5 +692.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fish sauce Wheat DV% diff.
Sodium 7851mg 2mg 341%
Selenium 9.1µg 89.4µg 146%
Manganese 0.233mg 3.012mg 121%
Phosphorus 7mg 508mg 72%
Copper 0.05mg 0.553mg 56%
Zinc 0.2mg 4.16mg 36%
Vitamin B1 0.012mg 0.419mg 34%
Iron 0.78mg 3.52mg 34%
Vitamin B3 2.313mg 6.738mg 28%
Carbs 3.64g 71.13g 22%
Vitamin B12 0.48µg 0µg 20%
Protein 5.06g 13.68g 17%
Vitamin B5 0.118mg 0.935mg 16%
Calories 35kcal 339kcal 15%
Polyunsaturated fat 0.003g 0.978g 7%
Magnesium 175mg 144mg 7%
Vitamin B2 0.057mg 0.121mg 5%
Potassium 288mg 431mg 4%
Fats 0.01g 2.47g 4%
Vitamin B6 0.396mg 0.419mg 2%
Folate 51µg 43µg 2%
Choline 13.2mg 2%
Saturated fat 0.003g 0.454g 2%
Monounsaturated fat 0.002g 0.344g 1%
Calcium 43mg 34mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 71.13g N/A
Sugar 3.64g N/A
Vitamin A 4µg 0µg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +549.6%
Contains more OtherOther +1036%
Contains more ProteinProtein +170.4%
Contains more FatsFats +24600%
Contains more CarbsCarbs +1854.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +17100%
Contains more Poly. FatPolyunsaturated fat +32500%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.