Oatmeal vs. Fish sandwich — In-Depth Nutrition Comparison
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How are oatmeal and fish sandwiches different?
- Oatmeal is richer in iron, vitamin B6, manganese, and vitamin A, while fish sandwiches are higher in vitamin B12, selenium, and vitamin K.
- Oatmeal covers your daily need for iron, 56% more than fish sandwiches.
- Oatmeal contains 5 times more vitamin A than fish sandwiches. Oatmeal contains 433IU of vitamin A, while fish sandwiches contain 87IU.
- Oatmeal is lower in saturated fat.
- Oatmeal has a higher glycemic index (79) than fish sandwiches (56).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fast foods, fish sandwich, with tartar sauce types were used in this article.
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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.
| Contains more CalciumCalcium | +116.2% |
| Contains more IronIron | +297.3% |
| Contains more ZincZinc | +26.5% |
| Contains less SodiumSodium | -91.9% |
| Contains more ManganeseManganese | +111.4% |
| Contains more PotassiumPotassium | +237.7% |
| Contains more CopperCopper | +13.6% |
| Contains more PhosphorusPhosphorus | +50.6% |
| Contains more SeleniumSelenium | +260% |
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.
| Contains more Vitamin AVitamin A | +2066.7% |
| Contains more Vitamin B1Vitamin B1 | +23.8% |
| Contains more Vitamin B2Vitamin B2 | +53.6% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B6Vitamin B6 | +314.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +685.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +16.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3300% |
| Contains more CholineCholine | +514.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.5mg | 56% |
| Polyunsaturated fat | 0.426g | 6.257g | 39% |
| Vitamin B12 | 0µg | 0.68µg | 28% |
| Sodium | 49mg | 602mg | 24% |
| Selenium | 5µg | 18µg | 24% |
| Vitamin B6 | 0.29mg | 0.07mg | 17% |
| Fats | 1.36g | 12.45g | 17% |
| Protein | 2.37g | 10.29g | 16% |
| Vitamin A | 130µg | 6µg | 14% |
| Manganese | 0.558mg | 0.264mg | 13% |
| Cholesterol | 0mg | 35mg | 12% |
| Vitamin K | 0.4µg | 13.6µg | 11% |
| Calories | 68kcal | 257kcal | 9% |
| Saturated fat | 0.226g | 1.949g | 8% |
| Monounsaturated fat | 0.391g | 2.595g | 6% |
| Phosphorus | 77mg | 116mg | 6% |
| Vitamin B2 | 0.215mg | 0.14mg | 6% |
| Carbs | 11.67g | 26.69g | 5% |
| Vitamin B3 | 3.025mg | 2.15mg | 5% |
| Vitamin B1 | 0.26mg | 0.21mg | 4% |
| Starch | 10.37g | 4% | |
| Choline | 4.7mg | 28.9mg | 4% |
| Potassium | 61mg | 206mg | 4% |
| Calcium | 80mg | 37mg | 4% |
| Fiber | 1.7g | 1g | 3% |
| Vitamin E | 0.07mg | 0.55mg | 3% |
| Fructose | 0g | 1.47g | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Vitamin B5 | 0.317mg | 0.37mg | 1% |
| Vitamin D | 0IU | 9IU | 1% |
| Folate | 44µg | 46µg | 1% |
| Copper | 0.066mg | 0.075mg | 1% |
| Zinc | 0.62mg | 0.49mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 9.97g | 25.69g | N/A |
| Magnesium | 26mg | 25mg | 0% |
| Sugar | 0.46g | 3.53g | N/A |
| Trans fat | 0.003g | 0.08g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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 | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 5.561g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
10.29 g
Fats:
12.45 g
Carbs:
26.69 g
Water:
48.44 g
Other:
2.13 g
| Contains more WaterWater | +73.5% |
| Contains more ProteinProtein | +334.2% |
| Contains more FatsFats | +815.4% |
| Contains more CarbsCarbs | +128.7% |
| Contains more OtherOther | +273.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
1.949 g
Monounsaturated fat:
Mono. Fat
2.595 g
Polyunsaturated fat:
Poly. Fat
6.257 g
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Mono. FatMonounsaturated fat | +563.7% |
| Contains more Poly. FatPolyunsaturated fat | +1368.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
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 GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
