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  6. Fish sauce vs. Whey

Fish sauce vs. Whey — In-Depth Nutrition Comparison

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Summary of differences between fish sauce and whey

  • Fish sauce has more magnesium, vitamin B6, vitamin B3, selenium, folate, manganese, iron, and vitamin B12; however, whey is higher in vitamin B2.
  • Fish sauce covers your daily need for sodium, 339% more than whey.
  • Fish sauce has 233 times more manganese than whey. While fish sauce has 0.233mg of manganese, whey has only 0.001mg.
  • Whey has less sodium.
  • The glycemic index of whey is higher.

These are the specific foods used in this comparison Sauce, fish, ready-to-serve and Whey, sweet, fluid.

Infographic

Fish sauce vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +2087.5%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +1200%
Contains more CopperCopper +1150%
Contains more ZincZinc +53.8%
Contains more ManganeseManganese +23200%
Contains more SeleniumSelenium +378.9%
Contains more PhosphorusPhosphorus +557.1%
Contains less SodiumSodium -99.3%
~equal in Calcium ~47mg

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +3025.7%
Contains more Vitamin B6Vitamin B6 +1177.4%
Contains more Vitamin B12Vitamin B12 +71.4%
Contains more FolateFolate +5000%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +177.2%
Contains more Vitamin B5Vitamin B5 +224.6%
Contains more CholineCholine +21.2%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Whey DV% diff.
Sodium 7851mg 54mg 339%
Magnesium 175mg 8mg 40%
Vitamin B6 0.396mg 0.031mg 28%
Vitamin B3 2.313mg 0.074mg 14%
Selenium 9.1µg 1.9µg 13%
Folate 51µg 1µg 13%
Manganese 0.233mg 0.001mg 10%
Iron 0.78mg 0.06mg 9%
Vitamin B2 0.057mg 0.158mg 8%
Vitamin B12 0.48µg 0.28µg 8%
Protein 5.06g 0.85g 8%
Phosphorus 7mg 46mg 6%
Copper 0.05mg 0.004mg 5%
Vitamin B5 0.118mg 0.383mg 5%
Potassium 288mg 161mg 4%
Vitamin B1 0.012mg 0.036mg 2%
Cholesterol 0mg 2mg 1%
Zinc 0.2mg 0.13mg 1%
Choline 13.2mg 16mg 1%
Saturated fat 0.003g 0.23g 1%
Fats 0.01g 0.36g 1%
Calories 35kcal 27kcal 0%
Vitamin C 0.5mg 0.1mg 0%
Carbs 3.64g 5.14g 0%
Net carbs 3.64g 5.14g N/A
Calcium 43mg 47mg 0%
Sugar 3.64g 5.14g N/A
Vitamin A 4µg 3µg 0%
Monounsaturated fat 0.002g 0.1g 0%
Polyunsaturated fat 0.003g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +495.3%
Contains more OtherOther +3715.1%
Contains more FatsFats +3500%
Contains more CarbsCarbs +41.2%
Contains more WaterWater +31%

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
Whey
Whey
2
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +4900%
Contains more Poly. FatPolyunsaturated fat +266.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/nutrients
  2. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.