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  6. Wheat vs. Fish sandwich

Wheat vs. Fish sandwich — In-Depth Nutrition Comparison

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Differences between wheat and fish sandwiches

  • Wheat has more selenium, manganese, phosphorus, copper, zinc, vitamin B3, magnesium, and vitamin B6, while fish sandwiches have more vitamin B12.
  • Wheat 's daily need coverage for selenium is 130% higher.
  • Fish sandwiches contain 11 times less manganese than wheat . Wheat contains 3.012mg of manganese, while fish sandwiches contain 0.264mg.
  • The amount of sodium in wheat is lower.

The food types used in this comparison are Wheat, durum and Fast foods, fish sandwich, with tartar sauce.

Infographic

Wheat vs Fish sandwich 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 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +476%
Contains more PotassiumPotassium +109.2%
Contains more IronIron +134.7%
Contains more CopperCopper +637.3%
Contains more ZincZinc +749%
Contains more PhosphorusPhosphorus +337.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1040.9%
Contains more SeleniumSelenium +396.7%
~equal in Calcium ~37mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B1Vitamin B1 +99.5%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +152.7%
Contains more Vitamin B6Vitamin B6 +498.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient Wheat Fish sandwich DV% diff.
Selenium 89.4µg 18µg 130%
Manganese 3.012mg 0.264mg 119%
Phosphorus 508mg 116mg 56%
Copper 0.553mg 0.075mg 53%
Polyunsaturated fat 0.978g 6.257g 35%
Zinc 4.16mg 0.49mg 33%
Vitamin B3 6.738mg 2.15mg 29%
Vitamin B12 0µg 0.68µg 28%
Magnesium 144mg 25mg 28%
Vitamin B6 0.419mg 0.07mg 27%
Sodium 2mg 602mg 26%
Iron 3.52mg 1.5mg 25%
Vitamin B1 0.419mg 0.21mg 17%
Carbs 71.13g 26.69g 15%
Fats 2.47g 12.45g 15%
Cholesterol 0mg 35mg 12%
Vitamin K 13.6µg 11%
Vitamin B5 0.935mg 0.37mg 11%
Potassium 431mg 206mg 7%
Saturated fat 0.454g 1.949g 7%
Protein 13.68g 10.29g 7%
Monounsaturated fat 0.344g 2.595g 6%
Choline 28.9mg 5%
Calories 339kcal 257kcal 4%
Vitamin E 0.55mg 4%
Fiber 1g 4%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B2 0.121mg 0.14mg 1%
Vitamin A 0µg 6µg 1%
Folate 43µg 46µg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 71.13g 25.69g N/A
Calcium 34mg 37mg 0%
Sugar 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 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

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
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
Contains more ProteinProtein +32.9%
Contains more CarbsCarbs +166.5%
Contains more FatsFats +404%
Contains more WaterWater +342.8%
Contains more OtherOther +19.7%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +654.4%
Contains more Poly. FatPolyunsaturated fat +539.8%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.