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Pasta vs. Fish sandwich — In-Depth Nutrition Comparison

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How are pasta and fish sandwiches different?

  • Fish sandwiches have more vitamin B12, phosphorus, vitamin B3, potassium, and monounsaturated fat than pasta.
  • Daily need coverage for sodium for fish sandwiches is 26% higher.
  • Pasta has less saturated fat.

Pasta, fresh-refrigerated, plain, cooked and Fast foods, fish sandwich, with tartar sauce are the varieties used in this article.

Infographic

Pasta 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.
Pasta
Pasta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 CopperCopper +24%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +758.3%
Contains more IronIron +31.6%
Contains more PhosphorusPhosphorus +84.1%
Contains more ManganeseManganese +17.9%

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.
Pasta
Pasta
1
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 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 FolateFolate +39.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more Vitamin B12Vitamin B12 +385.7%
~equal in Vitamin A ~6µg
~equal in Vitamin B1 ~0.21mg
~equal in Vitamin B2 ~0.14mg

All nutrients comparison - raw data values

Nutrient Pasta Fish sandwich DV% diff.
Polyunsaturated fat 0.429g 6.257g 39%
Selenium 18µg 33%
Sodium 6mg 602mg 26%
Vitamin B12 0.14µg 0.68µg 23%
Fats 1.05g 12.45g 18%
Vitamin K 13.6µg 11%
Protein 5.15g 10.29g 10%
Saturated fat 0.15g 1.949g 8%
Phosphorus 63mg 116mg 8%
Vitamin B3 0.992mg 2.15mg 7%
Monounsaturated fat 0.124g 2.595g 6%
Calories 131kcal 257kcal 6%
Choline 28.9mg 5%
Folate 64µg 46µg 5%
Potassium 24mg 206mg 5%
Iron 1.14mg 1.5mg 5%
Vitamin E 0.55mg 4%
Fiber 1g 4%
Vitamin B5 0.183mg 0.37mg 4%
Vitamin B6 0.034mg 0.07mg 3%
Calcium 6mg 37mg 3%
Manganese 0.224mg 0.264mg 2%
Copper 0.093mg 0.075mg 2%
Vitamin C 0mg 1.8mg 2%
Fructose 1.47g 2%
Magnesium 18mg 25mg 2%
Zinc 0.56mg 0.49mg 1%
Vitamin B2 0.15mg 0.14mg 1%
Vitamin D 9IU 1%
Cholesterol 33mg 35mg 1%
Carbs 24.93g 26.69g 1%
Vitamin D 0.2µg 1%
Net carbs 24.93g 25.69g N/A
Sugar 3.53g N/A
Vitamin A 6µg 6µg 0%
Vitamin B1 0.209mg 0.21mg 0%
Trans fat 0.08g N/A
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 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
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 WaterWater +41.5%
Contains more ProteinProtein +99.8%
Contains more FatsFats +1085.7%
Contains more OtherOther +587.1%
~equal in Carbs ~26.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -92.3%
Contains more Mono. FatMonounsaturated fat +1992.7%
Contains more Poly. FatPolyunsaturated fat +1358.5%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.