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Fish sandwich vs. Egg white — In-Depth Nutrition Comparison

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How are fish sandwiches and egg whites different?

  • Fish sandwiches are higher in vitamin B12, iron, vitamin B1, phosphorus, vitamin B3, vitamin K, and manganese; however, egg whites are richer in vitamin B2.
  • Daily need coverage for vitamin B12 for fish sandwiches is 25% higher.
  • Egg whites have a lower glycemic index (0) than fish sandwiches (56).

Fast foods, fish sandwich, with tartar sauce and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Fish sandwich vs Egg white infographic
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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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +26.4%
Contains more IronIron +1775%
Contains more CopperCopper +226.1%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +673.3%
Contains more ManganeseManganese +2300%
Contains less SodiumSodium -72.4%
Contains more SeleniumSelenium +11.1%

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.
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5150%
Contains more Vitamin B3Vitamin B3 +1947.6%
Contains more Vitamin B5Vitamin B5 +94.7%
Contains more Vitamin B6Vitamin B6 +1300%
Contains more Vitamin B12Vitamin B12 +655.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1050%
Contains more CholineCholine +2527.3%
Contains more Vitamin B2Vitamin B2 +213.6%

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +7223.5%
Contains more CarbsCarbs +3556.2%
Contains more OtherOther +238.1%
Contains more WaterWater +80.8%
~equal in Protein ~10.9g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more GlucoseGlucose +252.9%
Contains more FructoseFructose +2000%
Contains more MaltoseMaltose +1142.9%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Egg white DV% diff.
Polyunsaturated fat 6.257g 0g 42%
Vitamin B12 0.68µg 0.09µg 25%
Vitamin B2 0.14mg 0.439mg 23%
Fats 12.45g 0.17g 19%
Sodium 602mg 166mg 19%
Iron 1.5mg 0.08mg 18%
Vitamin B1 0.21mg 0.004mg 17%
Phosphorus 116mg 15mg 14%
Vitamin B3 2.15mg 0.105mg 13%
Cholesterol 35mg 0mg 12%
Folate 46µg 4µg 11%
Vitamin K 13.6µg 0µg 11%
Manganese 0.264mg 0.011mg 11%
Calories 257kcal 52kcal 10%
Saturated fat 1.949g 0g 9%
Carbs 26.69g 0.73g 9%
Copper 0.075mg 0.023mg 6%
Monounsaturated fat 2.595g 0g 6%
Choline 28.9mg 1.1mg 5%
Vitamin B6 0.07mg 0.005mg 5%
Vitamin E 0.55mg 0mg 4%
Selenium 18µg 20µg 4%
Zinc 0.49mg 0.03mg 4%
Fiber 1g 0g 4%
Vitamin B5 0.37mg 0.19mg 4%
Calcium 37mg 7mg 3%
Magnesium 25mg 11mg 3%
Vitamin C 1.8mg 0mg 2%
Fructose 1.47g 0.07g 2%
Vitamin D 9IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Protein 10.29g 10.9g 1%
Vitamin A 6µg 0µg 1%
Potassium 206mg 163mg 1%
Net carbs 25.69g 0.73g N/A
Sugar 3.53g 0.71g N/A
Trans fat 0.08g N/A
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Fish sandwich
10%
Egg white
Minerals Daily Need Coverage Score
40%
Fish sandwich
17%
Egg white

Comparison summary

Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $1)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 2.82g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 436mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 1.949g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 56)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.