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Fish sandwich vs. Vegetable — In-Depth Nutrition Comparison

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How are fish sandwiches and vegetable different?

  • Fish sandwiches are higher in selenium, vitamin B12, vitamin B1, phosphorus, and iron; however, vegetable is richer in vitamin A and fiber.
  • Daily need coverage for vitamin A for vegetable is 84% higher.
  • Vegetable has less cholesterol.

Fast foods, fish sandwich, with tartar sauce and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Fish sandwich vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +48%
Contains more PotassiumPotassium +21.9%
Contains more IronIron +82.9%
Contains more PhosphorusPhosphorus +127.5%
Contains more SeleniumSelenium +5900%
Contains more CopperCopper +10.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +43.6%
~equal in Zinc ~0.49mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +44.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +195.8%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +152.6%
Contains more Vitamin B5Vitamin B5 +145%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +142.1%
Contains more CholineCholine +19.9%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin AVitamin A +3466.7%
Contains more Vitamin KVitamin K +72.8%
~equal in Vitamin B6 ~0.074mg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +259.8%
Contains more FatsFats +8200%
Contains more CarbsCarbs +103.9%
Contains more OtherOther +217.9%
Contains more WaterWater +71.8%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +25850%
Contains more Poly. FatPolyunsaturated fat +8590.3%
Contains less Sat. FatSaturated fat -98.4%

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 Vegetable
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Vegetable DV% diff.
Polyunsaturated fat 6.257g 0.072g 41%
Selenium 18µg 0.3µg 32%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 35mg 25%
Vitamin A 6µg 214µg 23%
Fats 12.45g 0.15g 19%
Protein 10.29g 2.86g 15%
Fiber 1g 4.4g 14%
Vitamin B1 0.21mg 0.071mg 12%
Cholesterol 35mg 0mg 12%
Calories 257kcal 65kcal 10%
Iron 1.5mg 0.82mg 9%
Saturated fat 1.949g 0.031g 9%
Phosphorus 116mg 51mg 9%
Vitamin B3 2.15mg 0.851mg 8%
Vitamin K 13.6µg 23.5µg 8%
Folate 46µg 19µg 7%
Monounsaturated fat 2.595g 0.01g 6%
Carbs 26.69g 13.09g 5%
Manganese 0.264mg 0.379mg 5%
Vitamin B5 0.37mg 0.151mg 4%
Vitamin B2 0.14mg 0.12mg 2%
Vitamin C 1.8mg 3.2mg 2%
Fructose 1.47g 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 9IU 0IU 1%
Calcium 37mg 25mg 1%
Vitamin E 0.55mg 0.38mg 1%
Copper 0.075mg 0.083mg 1%
Choline 28.9mg 24.1mg 1%
Potassium 206mg 169mg 1%
Magnesium 25mg 22mg 1%
Net carbs 25.69g 8.69g N/A
Sugar 3.53g 3.12g N/A
Zinc 0.49mg 0.49mg 0%
Vitamin B6 0.07mg 0.074mg 0%
Trans fat 0.08g 0g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 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 Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
40%
Fish sandwich
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 1.918g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 10)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.