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  6. Fish sandwich vs. Palm oil

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

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Significant differences between fish sandwiches and palm oil

  • Fish sandwiches have more selenium, vitamin B12, iron, vitamin B1, phosphorus, and vitamin B3; however, palm oil is richer in vitamin E.
  • Palm oil covers your daily saturated fat needs 237% more than fish sandwiches.
  • Palm oil contains less sodium.
  • Fish sandwiches have a higher glycemic index. The glycemic index of fish sandwiches is 56, while the glycemic index of palm oil is 0.

Specific food types used in this comparison are Fast foods, fish sandwich, with tartar sauce and Oil, palm.

Infographic

Fish sandwich vs Palm 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% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +14900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 +70%
Contains more FolateFolate +∞%
Contains more CholineCholine +9533.3%
Contains more Vitamin EVitamin E +2798.2%

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +703.2%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +1325.8%
Contains more Poly. FatPolyunsaturated fat +48.6%

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 Palm oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fish sandwich Palm oil DV% diff.
Saturated fat 1.949g 49.3g 215%
Fats 12.45g 100g 135%
Vitamin E 0.55mg 15.94mg 103%
Monounsaturated fat 2.595g 37g 86%
Selenium 18µg 0µg 33%
Calories 257kcal 884kcal 31%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 0mg 26%
Protein 10.29g 0g 21%
Polyunsaturated fat 6.257g 9.3g 20%
Iron 1.5mg 0.01mg 19%
Vitamin B1 0.21mg 0mg 18%
Phosphorus 116mg 0mg 17%
Vitamin B3 2.15mg 0mg 13%
Folate 46µg 0µg 12%
Cholesterol 35mg 0mg 12%
Vitamin B2 0.14mg 0mg 11%
Manganese 0.264mg 11%
Carbs 26.69g 0g 9%
Copper 0.075mg 0mg 8%
Vitamin B5 0.37mg 0mg 7%
Magnesium 25mg 0mg 6%
Potassium 206mg 0mg 6%
Choline 28.9mg 0.3mg 5%
Vitamin B6 0.07mg 0mg 5%
Vitamin K 13.6µg 8µg 5%
Calcium 37mg 0mg 4%
Zinc 0.49mg 0mg 4%
Fiber 1g 0g 4%
Fructose 1.47g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin D 9IU 1%
Vitamin D 0.2µg 1%
Vitamin A 6µg 0µg 1%
Net carbs 25.69g 0g N/A
Sugar 3.53g 0g N/A
Trans fat 0.08g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
40%
Fish sandwich
0%
Palm oil

Comparison summary

Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 602mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 56)
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 47.351g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $2)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.