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White bread vs. Fish oil — In-Depth Nutrition Comparison

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How are white bread and fish oil different?

  • White bread has more iron, vitamin B1, selenium, vitamin B3, folate, manganese, and vitamin B2 than fish oil.
  • Daily need coverage for cholesterol for fish oil is 255% higher.
  • Fish oil has less sodium.
  • Fish oil has a lower glycemic index (0) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Fish oil, herring are the varieties used in this article.

Infographic

White bread vs Fish oil infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Fish oil DV% diff.
Cholesterol 0mg 766mg 255%
Fats 3.33g 100g 149%
Monounsaturated fat 0.599g 56.564g 140%
Saturated fat 0.698g 21.29g 94%
Polyunsaturated fat 1.602g 15.604g 93%
Iron 3.61mg 0mg 45%
Vitamin B1 0.533mg 0mg 44%
Selenium 22µg 0µg 40%
Calories 266kcal 902kcal 32%
Vitamin B3 4.78mg 0mg 30%
Folate 111µg 0µg 28%
Manganese 0.536mg 0mg 23%
Sodium 490mg 0mg 21%
Vitamin B2 0.243mg 0mg 19%
Protein 8.85g 0g 18%
Carbs 49.42g 0g 16%
Starch 37.17g 15%
Phosphorus 98mg 0mg 14%
Calcium 144mg 0mg 14%
Vitamin B5 0.536mg 0mg 11%
Fiber 2.7g 0g 11%
Copper 0.101mg 0mg 11%
Zinc 0.74mg 0mg 7%
Vitamin B6 0.087mg 0mg 7%
Magnesium 23mg 0mg 5%
Potassium 126mg 0mg 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin E 0.22mg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Omega-3 - EPA 0.001g 6.273g N/A
Omega-3 - DHA 0g 4.206g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.619g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2903%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +9343.1%
Contains more Poly. FatPolyunsaturated fat +874%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.