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Oats vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between oats and fish sandwiches

  • Oats have more manganese, copper, phosphorus, vitamin B1, iron, fiber, magnesium, and zinc; however, fish sandwiches are higher in vitamin B12.
  • Oats cover your daily need for manganese, 202% more than fish sandwiches.
  • Oats have 11 times more fiber than fish sandwiches. While oats have 10.6g of fiber, fish sandwiches have only 1g.
  • Oats have less sodium.

These are the specific foods used in this comparison Oats and Fast foods, fish sandwich, with tartar sauce.

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +608%
Contains more CalciumCalcium +45.9%
Contains more PotassiumPotassium +108.3%
Contains more IronIron +214.7%
Contains more CopperCopper +734.7%
Contains more ZincZinc +710.2%
Contains more PhosphorusPhosphorus +350.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1762.1%

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.
Oats
Oats
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +263.3%
Contains more Vitamin B5Vitamin B5 +264.6%
Contains more Vitamin B6Vitamin B6 +70%
Contains more FolateFolate +21.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient Oats Fish sandwich DV% diff.
Manganese 4.916mg 0.264mg 202%
Copper 0.626mg 0.075mg 61%
Phosphorus 523mg 116mg 58%
Vitamin B1 0.763mg 0.21mg 46%
Iron 4.72mg 1.5mg 40%
Fiber 10.6g 1g 38%
Magnesium 177mg 25mg 36%
Selenium 18µg 33%
Zinc 3.97mg 0.49mg 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 2mg 602mg 26%
Polyunsaturated fat 2.535g 6.257g 25%
Vitamin B5 1.349mg 0.37mg 20%
Carbs 66.27g 26.69g 13%
Protein 16.89g 10.29g 13%
Cholesterol 0mg 35mg 12%
Vitamin K 13.6µg 11%
Fats 6.9g 12.45g 9%
Potassium 429mg 206mg 7%
Vitamin B3 0.961mg 2.15mg 7%
Calories 389kcal 257kcal 7%
Choline 28.9mg 5%
Vitamin B6 0.119mg 0.07mg 4%
Vitamin E 0.55mg 4%
Folate 56µg 46µg 3%
Saturated fat 1.217g 1.949g 3%
Vitamin C 0mg 1.8mg 2%
Calcium 54mg 37mg 2%
Fructose 1.47g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 6µg 1%
Vitamin D 0IU 9IU 1%
Monounsaturated fat 2.178g 2.595g 1%
Net carbs 55.67g 25.69g N/A
Sugar 3.53g N/A
Vitamin B2 0.139mg 0.14mg 0%
Trans fat 0.08g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +64.1%
Contains more CarbsCarbs +148.3%
Contains more FatsFats +80.4%
Contains more WaterWater +489.3%
Contains more OtherOther +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 less Sat. FatSaturated fat -37.6%
Contains more Mono. FatMonounsaturated fat +19.1%
Contains more Poly. FatPolyunsaturated fat +146.8%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.