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Fish sandwich vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between fish sandwiches and sweet potato

  • Fish sandwiches have more selenium, vitamin B12, iron, vitamin B1, vitamin B3, and phosphorus; however, sweet potato has more vitamin A and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 282% more.
  • Sweet potato is lower in cholesterol.
  • Sweet potato has a higher glycemic index than fish sandwiches.

The food varieties used in the comparison are Fast foods, fish sandwich, with tartar sauce and Sweet potato, raw, unprepared.

Infographic

Fish sandwich vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +23.3%
Contains more IronIron +145.9%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +146.8%
Contains more SeleniumSelenium +2900%
Contains more PotassiumPotassium +63.6%
Contains more CopperCopper +101.3%
Contains less SodiumSodium -90.9%
~equal in Magnesium ~25mg
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +169.2%
Contains more Vitamin B2Vitamin B2 +129.5%
Contains more Vitamin B3Vitamin B3 +286%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +655.6%
Contains more FolateFolate +318.2%
Contains more CholineCholine +135%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +11716.7%
Contains more Vitamin B5Vitamin B5 +116.2%
Contains more Vitamin B6Vitamin B6 +198.6%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +555.4%
Contains more FatsFats +24800%
Contains more CarbsCarbs +32.7%
Contains more OtherOther +117.3%
Contains more WaterWater +59.5%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +259400%
Contains more Poly. FatPolyunsaturated fat +44592.9%
Contains less Sat. FatSaturated fat -99.1%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +25%
Contains more FructoseFructose +110%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Sweet potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fish sandwich Sweet potato DV% diff.
Vitamin A 6µg 709µg 78%
Polyunsaturated fat 6.257g 0.014g 42%
Selenium 18µg 0.6µg 32%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 55mg 24%
Fats 12.45g 0.05g 19%
Protein 10.29g 1.57g 17%
Cholesterol 35mg 0mg 12%
Iron 1.5mg 0.61mg 11%
Vitamin B1 0.21mg 0.078mg 11%
Vitamin B6 0.07mg 0.209mg 11%
Vitamin K 13.6µg 1.8µg 10%
Phosphorus 116mg 47mg 10%
Vitamin B3 2.15mg 0.557mg 10%
Folate 46µg 11µg 9%
Vitamin B5 0.37mg 0.8mg 9%
Saturated fat 1.949g 0.018g 9%
Calories 257kcal 86kcal 9%
Fiber 1g 3g 8%
Copper 0.075mg 0.151mg 8%
Monounsaturated fat 2.595g 0.001g 6%
Vitamin B2 0.14mg 0.061mg 6%
Starch 12.65g 5%
Potassium 206mg 337mg 4%
Choline 28.9mg 12.3mg 3%
Carbs 26.69g 20.12g 2%
Zinc 0.49mg 0.3mg 2%
Vitamin E 0.55mg 0.26mg 2%
Fructose 1.47g 0.7g 1%
Vitamin D 9IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin C 1.8mg 2.4mg 1%
Calcium 37mg 30mg 1%
Net carbs 25.69g 17.12g N/A
Magnesium 25mg 25mg 0%
Sugar 3.53g 4.18g N/A
Manganese 0.264mg 0.258mg 0%
Trans fat 0.08g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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 0g 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 Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
Minerals Daily Need Coverage Score
40%
Fish sandwich
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 547mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 1.931g)
Which food is lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 0.65g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 14)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.2)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.