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  6. Oat vs. Fish sandwich

Oat vs. Fish sandwich — In-Depth Nutrition Comparison

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Summary of differences between Oat and Fish sandwich

  • Oat has more Manganese, Copper, Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, and Zinc, however, Fish sandwich is higher in Vitamin B12.
  • Oat covers your daily need of Manganese 202% more than Fish sandwich.
  • Oat has 11 times more Fiber than Fish sandwich. While Oat has 10.6g of Fiber, Fish sandwich has only 1g.
  • Oat has less Sodium.

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

Infographic

Oat 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.
Oat
Oat
9
:
1
Fish sandwich
Fish sandwich
Contains more Calcium +45.9%
Contains more Iron +214.7%
Contains more Magnesium +608%
Contains more Phosphorus +350.9%
Contains more Potassium +108.3%
Contains less Sodium -99.7%
Contains more Zinc +710.2%
Contains more Copper +734.7%
Contains more Manganese +1762.1%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Calcium +45.9%
Contains more Iron +214.7%
Contains more Magnesium +608%
Contains more Phosphorus +350.9%
Contains more Potassium +108.3%
Contains less Sodium -99.7%
Contains more Zinc +710.2%
Contains more Copper +734.7%
Contains more Manganese +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.
Oat
Oat
4
:
8
Fish sandwich
Fish sandwich
Contains more Vitamin B1 +263.3%
Contains more Vitamin B5 +264.6%
Contains more Vitamin B6 +70%
Contains more Folate +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.14
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin B1 +263.3%
Contains more Vitamin B5 +264.6%
Contains more Vitamin B6 +70%
Contains more Folate +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +123.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Fish sandwich
Fish sandwich
Contains more Protein +64.1%
Contains more Carbs +148.3%
Contains more Fats +80.4%
Contains more Water +489.3%
Contains more Other +23.8%
Oat
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
Fish sandwich
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 Protein +64.1%
Contains more Carbs +148.3%
Contains more Fats +80.4%
Contains more Water +489.3%
Contains more Other +23.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
1
:
2
Fish sandwich
Fish sandwich
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +19.1%
Contains more Polyunsaturated fat +146.8%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains less Saturated Fat -37.6%
Contains more Monounsaturated Fat +19.1%
Contains more Polyunsaturated fat +146.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Fish sandwich Opinion
Net carbs 55.67g 25.69g Oat
Protein 16.89g 10.29g Oat
Fats 6.9g 12.45g Fish sandwich
Carbs 66.27g 26.69g Oat
Calories 389kcal 257kcal Oat
Fructose 1.47g Fish sandwich
Sugar 3.53g Oat
Fiber 10.6g 1g Oat
Calcium 54mg 37mg Oat
Iron 4.72mg 1.5mg Oat
Magnesium 177mg 25mg Oat
Phosphorus 523mg 116mg Oat
Potassium 429mg 206mg Oat
Sodium 2mg 602mg Oat
Zinc 3.97mg 0.49mg Oat
Copper 0.626mg 0.075mg Oat
Manganese 4.916mg 0.264mg Oat
Selenium 18µg Fish sandwich
Vitamin A 0IU 87IU Fish sandwich
Vitamin A RAE 0µg 6µg Fish sandwich
Vitamin E 0.55mg Fish sandwich
Vitamin D 0IU 9IU Fish sandwich
Vitamin D 0µg 0.2µg Fish sandwich
Vitamin C 0mg 1.8mg Fish sandwich
Vitamin B1 0.763mg 0.21mg Oat
Vitamin B2 0.139mg 0.14mg Fish sandwich
Vitamin B3 0.961mg 2.15mg Fish sandwich
Vitamin B5 1.349mg 0.37mg Oat
Vitamin B6 0.119mg 0.07mg Oat
Folate 56µg 46µg Oat
Vitamin B12 0µg 0.68µg Fish sandwich
Vitamin K 13.6µg Fish sandwich
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Cholesterol 0mg 35mg Oat
Trans Fat 0.08g Oat
Saturated Fat 1.217g 1.949g Oat
Omega-3 - DHA 0.064g Fish sandwich
Omega-3 - EPA 0.029g Fish sandwich
Omega-3 - DPA 0.003g Fish sandwich
Monounsaturated Fat 2.178g 2.595g Fish sandwich
Polyunsaturated fat 2.535g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g Fish sandwich
Omega-3 - ALA 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Fish sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Oat
29%
Fish sandwich
Minerals Daily Need Coverage Score
154%
Oat
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 600mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.732g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 3)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.6)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins

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. Oat - 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.