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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 sandwich

  • Wheat has more Selenium, Manganese, Phosphorus, Copper, Zinc, Vitamin B3, Magnesium, and Vitamin B6, while Fish sandwich has more Vitamin B12.
  • Wheat 's daily need coverage for Selenium is 130% higher.
  • Fish sandwich contains 11 times less Manganese than Wheat . Wheat contains 3.012mg of Manganese, while Fish sandwich contains 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.
Wheat
Wheat
9
:
1
Fish sandwich
Fish sandwich
Contains more Iron +134.7%
Contains more Magnesium +476%
Contains more Phosphorus +337.9%
Contains more Potassium +109.2%
Contains less Sodium -99.7%
Contains more Zinc +749%
Contains more Copper +637.3%
Contains more Manganese +1040.9%
Contains more Selenium +396.7%
Equal in Calcium - 37
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Iron +134.7%
Contains more Magnesium +476%
Contains more Phosphorus +337.9%
Contains more Potassium +109.2%
Contains less Sodium -99.7%
Contains more Zinc +749%
Contains more Copper +637.3%
Contains more Manganese +1040.9%
Contains more Selenium +396.7%
Equal in Calcium - 37

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.
Wheat
Wheat
4
:
8
Fish sandwich
Fish sandwich
Contains more Vitamin B1 +99.5%
Contains more Vitamin B3 +213.4%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +498.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B12 +∞%
Equal in Folate - 46
Wheat
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%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin B1 +99.5%
Contains more Vitamin B3 +213.4%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +498.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B12 +∞%
Equal in Folate - 46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Fish sandwich
Fish sandwich
Contains more Protein +32.9%
Contains more Carbs +166.5%
Contains more Fats +404%
Contains more Water +342.8%
Contains more Other +19.7%
Wheat
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
Fish sandwich
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 Protein +32.9%
Contains more Carbs +166.5%
Contains more Fats +404%
Contains more Water +342.8%
Contains more Other +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Fish sandwich
Fish sandwich
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +654.4%
Contains more Polyunsaturated fat +539.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +654.4%
Contains more Polyunsaturated fat +539.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Fish sandwich Opinion
Net carbs 71.13g 25.69g Wheat
Protein 13.68g 10.29g Wheat
Fats 2.47g 12.45g Fish sandwich
Carbs 71.13g 26.69g Wheat
Calories 339kcal 257kcal Wheat
Fructose 1.47g Fish sandwich
Sugar 3.53g Wheat
Fiber 1g Fish sandwich
Calcium 34mg 37mg Fish sandwich
Iron 3.52mg 1.5mg Wheat
Magnesium 144mg 25mg Wheat
Phosphorus 508mg 116mg Wheat
Potassium 431mg 206mg Wheat
Sodium 2mg 602mg Wheat
Zinc 4.16mg 0.49mg Wheat
Copper 0.553mg 0.075mg Wheat
Manganese 3.012mg 0.264mg Wheat
Selenium 89.4µg 18µg Wheat
Vitamin A 0IU 87IU Fish sandwich
Vitamin A RAE 0µg 6µg Fish sandwich
Vitamin E 0.55mg Fish sandwich
Vitamin D 0IU 9IU Fish sandwich
Vitamin D 0µg 0.2µg Fish sandwich
Vitamin C 0mg 1.8mg Fish sandwich
Vitamin B1 0.419mg 0.21mg Wheat
Vitamin B2 0.121mg 0.14mg Fish sandwich
Vitamin B3 6.738mg 2.15mg Wheat
Vitamin B5 0.935mg 0.37mg Wheat
Vitamin B6 0.419mg 0.07mg Wheat
Folate 43µg 46µg Fish sandwich
Vitamin B12 0µg 0.68µg Fish sandwich
Vitamin K 13.6µg Fish sandwich
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Cholesterol 0mg 35mg Wheat
Trans Fat 0.08g Wheat
Saturated Fat 0.454g 1.949g Wheat
Omega-3 - DHA 0.064g Fish sandwich
Omega-3 - EPA 0.029g Fish sandwich
Omega-3 - DPA 0.003g Fish sandwich
Monounsaturated Fat 0.344g 2.595g Fish sandwich
Polyunsaturated fat 0.978g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g Fish sandwich
Omega-3 - ALA 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Fish sandwich
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
29%
Fish sandwich
Minerals Daily Need Coverage Score
168%
Wheat
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 600mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 1.495g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.4)
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. 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.