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Wheat vs. Bass — In-Depth Nutrition Comparison

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The main differences between Wheat and Bass

  • Wheat is richer in Manganese, Selenium, Copper, Phosphorus, Zinc, Iron, Vitamin B3, and Vitamin B1, yet Bass is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Bass is 184% higher.
  • Wheat contains 159 times more Manganese than Bass. Wheat contains 3.012mg of Manganese, while Bass contains 0.019mg.

Food types used in this article are Wheat, durum and Fish, bass, striped, cooked, dry heat.

Infographic

Wheat  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.
Wheat
10
:
0
Bass
Contains more Calcium +78.9%
Contains more Iron +225.9%
Contains more Magnesium +182.4%
Contains more Phosphorus +100%
Contains more Potassium +31.4%
Contains less Sodium -97.7%
Contains more Zinc +715.7%
Contains more Copper +1282.5%
Contains more Manganese +15752.6%
Contains more Selenium +91%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Calcium +78.9%
Contains more Iron +225.9%
Contains more Magnesium +182.4%
Contains more Phosphorus +100%
Contains more Potassium +31.4%
Contains less Sodium -97.7%
Contains more Zinc +715.7%
Contains more Copper +1282.5%
Contains more Manganese +15752.6%
Contains more Selenium +91%

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.
:
2
Bass
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +227%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B6 +21.1%
Contains more Folate +330%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.865
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +227%
Contains more Vitamin B3 +163.4%
Contains more Vitamin B6 +21.1%
Contains more Folate +330%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bass
Contains more Carbs +∞%
Contains more Other +93.5%
Contains more Protein +66.2%
Contains more Fats +21.1%
Contains more Water +570.6%
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Carbs +∞%
Contains more Other +93.5%
Contains more Protein +66.2%
Contains more Fats +21.1%
Contains more Water +570.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Bass
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +145.9%
Equal in Polyunsaturated fat - 1.005
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +145.9%
Equal in Polyunsaturated fat - 1.005

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bass Opinion
Net carbs 71.13g 0g Wheat
Protein 13.68g 22.73g Bass
Fats 2.47g 2.99g Bass
Carbs 71.13g 0g Wheat
Calories 339kcal 124kcal Wheat
Calcium 34mg 19mg Wheat
Iron 3.52mg 1.08mg Wheat
Magnesium 144mg 51mg Wheat
Phosphorus 508mg 254mg Wheat
Potassium 431mg 328mg Wheat
Sodium 2mg 88mg Wheat
Zinc 4.16mg 0.51mg Wheat
Copper 0.553mg 0.04mg Wheat
Manganese 3.012mg 0.019mg Wheat
Selenium 89.4µg 46.8µg Wheat
Vitamin A 0IU 104IU Bass
Vitamin A RAE 0µg 31µg Bass
Vitamin B1 0.419mg 0.115mg Wheat
Vitamin B2 0.121mg 0.037mg Wheat
Vitamin B3 6.738mg 2.558mg Wheat
Vitamin B5 0.935mg 0.865mg Wheat
Vitamin B6 0.419mg 0.346mg Wheat
Folate 43µg 10µg Wheat
Vitamin B12 0µg 4.41µg Bass
Tryptophan 0.176mg 0.255mg Bass
Threonine 0.366mg 0.997mg Bass
Isoleucine 0.533mg 1.047mg Bass
Leucine 0.934mg 1.848mg Bass
Lysine 0.303mg 2.088mg Bass
Methionine 0.221mg 0.673mg Bass
Phenylalanine 0.681mg 0.887mg Bass
Valine 0.594mg 1.171mg Bass
Histidine 0.322mg 0.669mg Bass
Cholesterol 0mg 103mg Wheat
Saturated Fat 0.454g 0.65g Wheat
Omega-3 - DHA 0.75g Bass
Omega-3 - EPA 0.217g Bass
Monounsaturated Fat 0.344g 0.846g Bass
Polyunsaturated fat 0.978g 1.005g Bass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bass
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
65%
Bass
Minerals Daily Need Coverage Score
168%
Wheat
52%
Bass

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 86mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.196g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 50)
Which food is cheaper?
Bass
Bass is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.