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Wheat vs. Sea bass — In-Depth Nutrition Comparison

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The main differences between wheat and sea bass

  • Wheat is richer in manganese, selenium, copper, phosphorus, zinc, iron, vitamin B3, and vitamin B1, yet sea bass is richer in vitamin B12.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Wheat contains 159 times more manganese than sea bass. Wheat contains 3.012mg of manganese, while sea bass contains 0.019mg.
  • Sea bass has a lower glycemic index than wheat .

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

Infographic

Wheat vs Sea 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
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +182.4%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +225.9%
Contains more CopperCopper +1282.5%
Contains more ZincZinc +715.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +15752.6%
Contains more SeleniumSelenium +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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin B1Vitamin B1 +264.3%
Contains more Vitamin B2Vitamin B2 +227%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more FolateFolate +330%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Manganese 3.012mg 0.019mg 130%
Selenium 89.4µg 46.8µg 77%
Copper 0.553mg 0.04mg 57%
Phosphorus 508mg 254mg 36%
Cholesterol 0mg 103mg 34%
Zinc 4.16mg 0.51mg 33%
Iron 3.52mg 1.08mg 31%
Vitamin B3 6.738mg 2.558mg 26%
Vitamin B1 0.419mg 0.115mg 25%
Carbs 71.13g 0g 24%
Magnesium 144mg 51mg 22%
Protein 13.68g 22.73g 18%
Calories 339kcal 124kcal 11%
Folate 43µg 10µg 8%
Vitamin B2 0.121mg 0.037mg 6%
Vitamin B6 0.419mg 0.346mg 6%
Sodium 2mg 88mg 4%
Vitamin A 0µg 31µg 3%
Potassium 431mg 328mg 3%
Calcium 34mg 19mg 2%
Vitamin B5 0.935mg 0.865mg 1%
Fats 2.47g 2.99g 1%
Saturated fat 0.454g 0.65g 1%
Monounsaturated fat 0.344g 0.846g 1%
Net carbs 71.13g 0g N/A
Polyunsaturated fat 0.978g 1.005g 0%
Tryptophan 0.176mg 0.255mg 0%
Threonine 0.366mg 0.997mg 0%
Isoleucine 0.533mg 1.047mg 0%
Leucine 0.934mg 1.848mg 0%
Lysine 0.303mg 2.088mg 0%
Methionine 0.221mg 0.673mg 0%
Phenylalanine 0.681mg 0.887mg 0%
Valine 0.594mg 1.171mg 0%
Histidine 0.322mg 0.669mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.75g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +∞%
Contains more OtherOther +93.5%
Contains more ProteinProtein +66.2%
Contains more FatsFats +21.1%
Contains more WaterWater +570.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -30.2%
Contains more Mono. FatMonounsaturated fat +145.9%
~equal in Polyunsaturated fat ~1.005g

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. Sea 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.