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Hazelnut vs. Fish sandwich — In-Depth Nutrition Comparison

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A recap on differences between hazelnut and fish sandwiches

  • Hazelnut has more manganese, copper, vitamin E, iron, vitamin B6, vitamin B1, fiber, and magnesium; however, fish sandwiches are higher in selenium and vitamin B12.
  • Hazelnut covers your daily manganese needs 257% more than fish sandwiches.
  • Fish sandwiches contain 27 times less vitamin E than hazelnut. Hazelnut contains 15.03mg of vitamin E, while fish sandwiches contain 0.55mg.
  • The glycemic index of fish sandwiches is higher.

Food varieties used in this article are Nuts, hazelnuts or filberts and Fast foods, fish sandwich, with tartar sauce.

Infographic

Hazelnut vs Fish sandwich 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +552%
Contains more CalciumCalcium +208.1%
Contains more PotassiumPotassium +230.1%
Contains more IronIron +213.3%
Contains more CopperCopper +2200%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2239%
Contains more SeleniumSelenium +650%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +2632.7%
Contains more Vitamin B1Vitamin B1 +206.2%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more Vitamin B6Vitamin B6 +704.3%
Contains more FolateFolate +145.7%
Contains more CholineCholine +57.8%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.9%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~13.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +45.3%
Contains more FatsFats +388%
Contains more CarbsCarbs +59.8%
Contains more WaterWater +812.2%
~equal in Other ~2.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +1659.2%
Contains more Poly. FatPolyunsaturated fat +26.6%
Contains less Sat. FatSaturated fat -56.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1614.3%
Contains more FructoseFructose +2000%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Fish sandwich DV% diff.
Manganese 6.175mg 0.264mg 257%
Copper 1.725mg 0.075mg 183%
Monounsaturated fat 45.652g 2.595g 108%
Vitamin E 15.03mg 0.55mg 97%
Fats 60.75g 12.45g 74%
Iron 4.7mg 1.5mg 40%
Vitamin B6 0.563mg 0.07mg 38%
Vitamin B1 0.643mg 0.21mg 36%
Fiber 9.7g 1g 35%
Magnesium 163mg 25mg 33%
Vitamin B12 0µg 0.68µg 28%
Selenium 2.4µg 18µg 28%
Sodium 0mg 602mg 26%
Phosphorus 290mg 116mg 25%
Calories 628kcal 257kcal 19%
Zinc 2.45mg 0.49mg 18%
Folate 113µg 46µg 17%
Potassium 680mg 206mg 14%
Cholesterol 0mg 35mg 12%
Vitamin B5 0.918mg 0.37mg 11%
Polyunsaturated fat 7.92g 6.257g 11%
Saturated fat 4.464g 1.949g 11%
Protein 14.95g 10.29g 9%
Calcium 114mg 37mg 8%
Vitamin C 6.3mg 1.8mg 5%
Choline 45.6mg 28.9mg 3%
Carbs 16.7g 26.69g 3%
Vitamin B2 0.113mg 0.14mg 2%
Fructose 0.07g 1.47g 2%
Vitamin B3 1.8mg 2.15mg 2%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 1µg 6µg 1%
Net carbs 7g 25.69g N/A
Sugar 4.34g 3.53g N/A
Starch 0.48g 0%
Vitamin K 14.2µg 13.6µg 0%
Trans fat 0.08g N/A
Tryptophan 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.42mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Fish sandwich
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
67%
Hazelnut
27%
Fish sandwich
Minerals Daily Need Coverage Score
197%
Hazelnut
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Hazelnut
Hazelnut is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 602mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 0.81g)
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 2.515g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $3.2)
Which food is richer in vitamins?
?
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients
  2. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.