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Seed vs. Bass — In-Depth Nutrition Comparison

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The main differences between Seed and Bass

  • Seed is richer in Fiber, Manganese, Copper, Phosphorus, Iron, Magnesium, Calcium, Vitamin B1, and Vitamin B3, yet Bass is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Bass is 184% higher.

Food types used in this article are Seeds, chia seeds, dried and Fish, bass, striped, cooked, dry heat.

Infographic

Seed vs Bass 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.
Seed
10
:
0
Bass
Contains more Calcium +3221.1%
Contains more Iron +614.8%
Contains more Magnesium +556.9%
Contains more Phosphorus +238.6%
Contains more Potassium +24.1%
Contains less Sodium -81.8%
Contains more Zinc +798%
Contains more Copper +2210%
Contains more Manganese +14231.6%
Contains more Selenium +17.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Calcium +3221.1%
Contains more Iron +614.8%
Contains more Magnesium +556.9%
Contains more Phosphorus +238.6%
Contains more Potassium +24.1%
Contains less Sodium -81.8%
Contains more Zinc +798%
Contains more Copper +2210%
Contains more Manganese +14231.6%
Contains more Selenium +17.9%

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.
Seed
6
:
4
Bass
Contains more Vitamin C +∞%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B2 +359.5%
Contains more Vitamin B3 +245.2%
Contains more Folate +390%
Contains more Vitamin A +92.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B2 +359.5%
Contains more Vitamin B3 +245.2%
Contains more Folate +390%
Contains more Vitamin A +92.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
2
Bass
Contains more Fats +928.1%
Contains more Carbs +∞%
Contains more Other +421.7%
Contains more Protein +37.4%
Contains more Water +1164.8%
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more Fats +928.1%
Contains more Carbs +∞%
Contains more Other +421.7%
Contains more Protein +37.4%
Contains more Water +1164.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
1
Bass
Contains more Monounsaturated Fat +172.9%
Contains more Polyunsaturated fat +2254.7%
Contains less Saturated Fat -80.5%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains more Monounsaturated Fat +172.9%
Contains more Polyunsaturated fat +2254.7%
Contains less Saturated Fat -80.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Bass
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Bass Opinion
Net carbs 7.72g 0g Seed
Protein 16.54g 22.73g Bass
Fats 30.74g 2.99g Seed
Carbs 42.12g 0g Seed
Calories 486kcal 124kcal Seed
Fiber 34.4g 0g Seed
Calcium 631mg 19mg Seed
Iron 7.72mg 1.08mg Seed
Magnesium 335mg 51mg Seed
Phosphorus 860mg 254mg Seed
Potassium 407mg 328mg Seed
Sodium 16mg 88mg Seed
Zinc 4.58mg 0.51mg Seed
Copper 0.924mg 0.04mg Seed
Manganese 2.723mg 0.019mg Seed
Selenium 55.2µg 46.8µg Seed
Vitamin A 54IU 104IU Bass
Vitamin A RAE 31µg Bass
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.115mg Seed
Vitamin B2 0.17mg 0.037mg Seed
Vitamin B3 8.83mg 2.558mg Seed
Vitamin B5 0.865mg Bass
Vitamin B6 0.346mg Bass
Folate 49µg 10µg Seed
Vitamin B12 0µg 4.41µg Bass
Tryptophan 0.436mg 0.255mg Seed
Threonine 0.709mg 0.997mg Bass
Isoleucine 0.801mg 1.047mg Bass
Leucine 1.371mg 1.848mg Bass
Lysine 0.97mg 2.088mg Bass
Methionine 0.588mg 0.673mg Bass
Phenylalanine 1.016mg 0.887mg Seed
Valine 0.95mg 1.171mg Bass
Histidine 0.531mg 0.669mg Bass
Cholesterol 0mg 103mg Seed
Trans Fat 0.14g Bass
Saturated Fat 3.33g 0.65g Bass
Omega-3 - DHA 0.75g Bass
Omega-3 - EPA 0.217g Bass
Monounsaturated Fat 2.309g 0.846g Seed
Polyunsaturated fat 23.665g 1.005g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bass
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Seed
60%
Bass
Minerals Daily Need Coverage Score
221%
Seed
52%
Bass

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 103mg)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 2.68g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.