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Flour vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between flour and fish sandwiches?

  • Flour is richer in vitamin B1, iron, folate, selenium, vitamin B2, vitamin B3, and manganese, yet fish sandwiches are richer in vitamin B12.
  • Flour's daily need coverage for vitamin B1 is 48% higher.
  • Flour has 4 times more folate than fish sandwiches. Flour has 183µg of folate, while fish sandwiches have 46µg.
  • Flour contains less sodium.
  • Fish sandwiches have a lower glycemic index than flour.

We used Wheat flour, white, all-purpose, enriched, bleached and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Flour 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.
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +209.3%
Contains more CopperCopper +92%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +158.3%
Contains more SeleniumSelenium +88.3%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +92.5%
~equal in Phosphorus ~116mg

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.
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +273.8%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B3Vitamin B3 +174.6%
Contains more Vitamin B5Vitamin B5 +18.4%
Contains more FolateFolate +297.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4433.3%
Contains more CholineCholine +177.9%

All nutrients comparison - raw data values

Nutrient Flour Fish sandwich DV% diff.
Vitamin B1 0.785mg 0.21mg 48%
Iron 4.64mg 1.5mg 39%
Polyunsaturated fat 0.413g 6.257g 39%
Folate 183µg 46µg 34%
Selenium 33.9µg 18µg 29%
Vitamin B12 0µg 0.68µg 28%
Vitamin B2 0.494mg 0.14mg 27%
Sodium 2mg 602mg 26%
Vitamin B3 5.904mg 2.15mg 23%
Manganese 0.682mg 0.264mg 18%
Fats 0.98g 12.45g 18%
Carbs 76.31g 26.69g 17%
Cholesterol 0mg 35mg 12%
Vitamin K 0.3µg 13.6µg 11%
Copper 0.144mg 0.075mg 8%
Saturated fat 0.155g 1.949g 8%
Fiber 2.7g 1g 7%
Monounsaturated fat 0.087g 2.595g 6%
Calories 364kcal 257kcal 5%
Potassium 107mg 206mg 3%
Choline 10.4mg 28.9mg 3%
Vitamin E 0.06mg 0.55mg 3%
Fructose 1.47g 2%
Vitamin B6 0.044mg 0.07mg 2%
Vitamin C 0mg 1.8mg 2%
Zinc 0.7mg 0.49mg 2%
Calcium 15mg 37mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B5 0.438mg 0.37mg 1%
Phosphorus 108mg 116mg 1%
Magnesium 22mg 25mg 1%
Vitamin D 0IU 9IU 1%
Vitamin A 0µg 6µg 1%
Protein 10.33g 10.29g 0%
Net carbs 73.61g 25.69g N/A
Sugar 0.27g 3.53g N/A
Trans fat 0.08g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 CarbsCarbs +185.9%
Contains more FatsFats +1170.4%
Contains more WaterWater +306.4%
Contains more OtherOther +363%
~equal in Protein ~10.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -92%
Contains more Mono. FatMonounsaturated fat +2882.8%
Contains more Poly. FatPolyunsaturated fat +1415%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.