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  6. Fish sandwich vs. Chinese broccoli

Fish sandwich vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between fish sandwiches and chinese broccoli

  • Fish sandwiches are richer in selenium, vitamin B12, iron, and phosphorus, yet chinese broccoli is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin K for chinese broccoli is 59% higher.
  • Chinese broccoli contains less cholesterol.
  • Chinese broccoli has a lower glycemic index than fish sandwiches.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Broccoli, chinese, cooked.

Infographic

Fish sandwich vs Chinese broccoli 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +167.9%
Contains more CopperCopper +23%
Contains more ZincZinc +25.6%
Contains more PhosphorusPhosphorus +182.9%
Contains more SeleniumSelenium +1284.6%
Contains more CalciumCalcium +170.3%
Contains more PotassiumPotassium +26.7%
Contains less SodiumSodium -98.8%
~equal in Manganese ~0.264mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +14.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +121.1%
Contains more Vitamin B3Vitamin B3 +392%
Contains more Vitamin B5Vitamin B5 +132.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +14.2%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin AVitamin A +1266.7%
Contains more Vitamin KVitamin K +523.5%
Contains more FolateFolate +115.2%
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B6 ~0.07mg

All nutrients comparison - raw data values

Nutrient Fish sandwich Chinese broccoli DV% diff.
Vitamin K 13.6µg 84.8µg 59%
Polyunsaturated fat 6.257g 0.33g 40%
Selenium 18µg 1.3µg 30%
Vitamin C 1.8mg 28.2mg 29%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 7mg 26%
Fats 12.45g 0.72g 18%
Protein 10.29g 1.14g 18%
Folate 46µg 99µg 13%
Calories 257kcal 22kcal 12%
Cholesterol 35mg 0mg 12%
Iron 1.5mg 0.56mg 12%
Phosphorus 116mg 41mg 11%
Vitamin B3 2.15mg 0.437mg 11%
Vitamin B1 0.21mg 0.095mg 10%
Carbs 26.69g 3.81g 8%
Vitamin A 6µg 82µg 8%
Saturated fat 1.949g 0.11g 8%
Fiber 1g 2.5g 6%
Monounsaturated fat 2.595g 0.05g 6%
Calcium 37mg 100mg 6%
Vitamin B5 0.37mg 0.159mg 4%
Magnesium 25mg 18mg 2%
Fructose 1.47g 2%
Potassium 206mg 261mg 2%
Copper 0.075mg 0.061mg 2%
Choline 28.9mg 25.3mg 1%
Vitamin D 9IU 0IU 1%
Zinc 0.49mg 0.39mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 1.31g N/A
Sugar 3.53g 0.84g N/A
Vitamin E 0.55mg 0.48mg 0%
Manganese 0.264mg 0.264mg 0%
Vitamin B2 0.14mg 0.146mg 0%
Vitamin B6 0.07mg 0.07mg 0%
Trans fat 0.08g 0g N/A
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g 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
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +802.6%
Contains more FatsFats +1629.2%
Contains more CarbsCarbs +600.5%
Contains more OtherOther +169.6%
Contains more WaterWater +93.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +5090%
Contains more Poly. FatPolyunsaturated fat +1796.1%
Contains less Sat. FatSaturated fat -94.4%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.