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  6. Fish sandwich vs. Coconut oil

Fish sandwich vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between fish sandwiches and coconut oil

  • Coconut oil has less selenium, vitamin B12, iron, vitamin B1, phosphorus, vitamin B3, and folate.
  • Coconut oil's daily need coverage for saturated fat is 403% more.
  • Coconut oil is lower in sodium.
  • Fish sandwiches have a higher glycemic index than coconut oil.

The food varieties used in the comparison are Fast foods, fish sandwich, with tartar sauce and Oil, coconut.

Infographic

Fish sandwich vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2900%
Contains more CopperCopper +∞%
Contains more ZincZinc +2350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2166.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +9533.3%

All nutrients comparison - raw data values

Nutrient Fish sandwich Coconut oil DV% diff.
Saturated fat 1.949g 82.475g 366%
Fats 12.45g 99.06g 133%
Selenium 18µg 0µg 33%
Calories 257kcal 892kcal 32%
Polyunsaturated fat 6.257g 1.702g 30%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 0mg 26%
Protein 10.29g 0g 21%
Iron 1.5mg 0.05mg 18%
Vitamin B1 0.21mg 0mg 18%
Phosphorus 116mg 0mg 17%
Vitamin B3 2.15mg 0mg 13%
Folate 46µg 0µg 12%
Cholesterol 35mg 0mg 12%
Manganese 0.264mg 0mg 11%
Vitamin K 13.6µg 0.6µg 11%
Vitamin B2 0.14mg 0mg 11%
Carbs 26.69g 0g 9%
Monounsaturated fat 2.595g 6.332g 9%
Copper 0.075mg 0mg 8%
Vitamin B5 0.37mg 0mg 7%
Potassium 206mg 0mg 6%
Magnesium 25mg 0mg 6%
Vitamin B6 0.07mg 0mg 5%
Choline 28.9mg 0.3mg 5%
Calcium 37mg 1mg 4%
Zinc 0.49mg 0.02mg 4%
Fiber 1g 0g 4%
Vitamin E 0.55mg 0.11mg 3%
Vitamin C 1.8mg 0mg 2%
Fructose 1.47g 2%
Vitamin D 9IU 0IU 1%
Vitamin A 6µg 0µg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 0g N/A
Sugar 3.53g 0g N/A
Trans fat 0.08g 0.028g N/A
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g 0.019g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.023g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 5.561g 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +161366.7%
Contains more OtherOther +134.1%
Contains more FatsFats +695.7%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Poly. FatPolyunsaturated fat +267.6%
Contains more Mono. FatMonounsaturated fat +144%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.