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Fontina vs. Fish sauce — In-Depth Nutrition Comparison

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How are fontina and fish sauce different?

  • Fontina is higher in calcium, vitamin B12, phosphorus, zinc, and vitamin A; however, fish sauce is richer in magnesium and vitamin B6.
  • Daily need coverage for sodium for fish sauce is 307% higher.
  • Fish sauce has a lower glycemic index (0) than fontina (27).

Cheese, fontina and Sauce, fish, ready-to-serve are the varieties used in this article.

Infographic

Fontina vs Fish sauce infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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%
Contains more CalciumCalcium +1179.1%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +4842.9%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +59.3%
Contains more MagnesiumMagnesium +1150%
Contains more PotassiumPotassium +350%
Contains more IronIron +239.1%
Contains more CopperCopper +100%
Contains more ManganeseManganese +1564.3%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin AVitamin A +6425%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +257.9%
Contains more Vitamin B5Vitamin B5 +263.6%
Contains more Vitamin B12Vitamin B12 +250%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +16.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1442%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more FolateFolate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +405.9%
Contains more FatsFats +311300%
Contains more CarbsCarbs +134.8%
Contains more WaterWater +87.4%
Contains more OtherOther +433.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +434250%
Contains more Poly. FatPolyunsaturated fat +55033.3%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Fish sauce DV% diff.
Sodium 800mg 7851mg 307%
Saturated fat 19.196g 0.003g 87%
Calcium 550mg 43mg 51%
Vitamin B12 1.68µg 0.48µg 50%
Fats 31.14g 0.01g 48%
Phosphorus 346mg 7mg 48%
Protein 25.6g 5.06g 41%
Cholesterol 116mg 0mg 39%
Magnesium 14mg 175mg 38%
Zinc 3.5mg 0.2mg 30%
Vitamin A 261µg 4µg 29%
Vitamin B6 0.083mg 0.396mg 24%
Monounsaturated fat 8.687g 0.002g 22%
Calories 389kcal 35kcal 18%
Vitamin B3 0.15mg 2.313mg 14%
Folate 6µg 51µg 11%
Vitamin B2 0.204mg 0.057mg 11%
Polyunsaturated fat 1.654g 0.003g 11%
Manganese 0.014mg 0.233mg 10%
Selenium 14.5µg 9.1µg 10%
Potassium 64mg 288mg 7%
Iron 0.23mg 0.78mg 7%
Vitamin B5 0.429mg 0.118mg 6%
Vitamin D 23IU 0IU 3%
Copper 0.025mg 0.05mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.27mg 0mg 2%
Vitamin K 2.6µg 0µg 2%
Vitamin B1 0.021mg 0.012mg 1%
Carbs 1.55g 3.64g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 1.55g 3.64g N/A
Sugar 1.55g 3.64g N/A
Choline 15.4mg 13.2mg 0%
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Fish sauce
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
33%
Fontina
20%
Fish sauce
Minerals Daily Need Coverage Score
63%
Fontina
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Fontina
Fontina contains less Sodium (difference - 7051mg)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 19.193g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $3.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/nutrients
  2. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.