White bread vs. Fish sandwich — In-Depth Nutrition Comparison
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The main differences between white bread and fish sandwiches
- White bread is richer in vitamin B1, iron, vitamin B3, folate, manganese, calcium, and vitamin B2, yet fish sandwiches are richer in vitamin B12 and vitamin K.
- Daily need coverage for vitamin B12 for fish sandwiches is 28% higher.
- White bread contains 4 times more calcium than fish sandwiches. White bread contains 144mg of calcium, while fish sandwiches contain 37mg.
- Fish sandwiches have a lower glycemic index than white bread.
Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fast foods, fish sandwich, with tartar sauce.
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.
| Contains more CalciumCalcium | +289.2% |
| Contains more IronIron | +140.7% |
| Contains more CopperCopper | +34.7% |
| Contains more ZincZinc | +51% |
| Contains less SodiumSodium | -18.6% |
| Contains more ManganeseManganese | +103% |
| Contains more SeleniumSelenium | +22.2% |
| Contains more PotassiumPotassium | +63.5% |
| Contains more PhosphorusPhosphorus | +18.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +153.8% |
| Contains more Vitamin B2Vitamin B2 | +73.6% |
| Contains more Vitamin B3Vitamin B3 | +122.3% |
| Contains more Vitamin B5Vitamin B5 | +44.9% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more FolateFolate | +141.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +6700% |
| Contains more CholineCholine | +97.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.602g | 6.257g | 31% |
| Vitamin B12 | 0µg | 0.68µg | 28% |
| Vitamin B1 | 0.533mg | 0.21mg | 27% |
| Iron | 3.61mg | 1.5mg | 26% |
| Folate | 111µg | 46µg | 16% |
| Vitamin B3 | 4.78mg | 2.15mg | 16% |
| Starch | 37.17g | 15% | |
| Fats | 3.33g | 12.45g | 14% |
| Manganese | 0.536mg | 0.264mg | 12% |
| Cholesterol | 0mg | 35mg | 12% |
| Vitamin K | 0.2µg | 13.6µg | 11% |
| Calcium | 144mg | 37mg | 11% |
| Carbs | 49.42g | 26.69g | 8% |
| Vitamin B2 | 0.243mg | 0.14mg | 8% |
| Selenium | 22µg | 18µg | 7% |
| Fiber | 2.7g | 1g | 7% |
| Saturated fat | 0.698g | 1.949g | 6% |
| Monounsaturated fat | 0.599g | 2.595g | 5% |
| Sodium | 490mg | 602mg | 5% |
| Phosphorus | 98mg | 116mg | 3% |
| Copper | 0.101mg | 0.075mg | 3% |
| Protein | 8.85g | 10.29g | 3% |
| Choline | 14.6mg | 28.9mg | 3% |
| Vitamin B5 | 0.536mg | 0.37mg | 3% |
| Vitamin E | 0.22mg | 0.55mg | 2% |
| Potassium | 126mg | 206mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Zinc | 0.74mg | 0.49mg | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin B6 | 0.087mg | 0.07mg | 1% |
| Vitamin D | 0IU | 9IU | 1% |
| Fructose | 2.43g | 1.47g | 1% |
| Calories | 266kcal | 257kcal | 0% |
| Net carbs | 46.72g | 25.69g | N/A |
| Magnesium | 23mg | 25mg | 0% |
| Sugar | 5.67g | 3.53g | N/A |
| Trans fat | 0.027g | 0.08g | N/A |
| Omega-3 - EPA | 0.001g | 0.029g | N/A |
| Omega-3 - DHA | 0g | 0.064g | N/A |
| Omega-3 - ALA | 0.166g | 0.489g | N/A |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.023g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.002g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.005g | N/A |
| Omega-6 - Linoleic acid | 5.561g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
10.29 g
Fats:
12.45 g
Carbs:
26.69 g
Water:
48.44 g
Other:
2.13 g
| Contains more CarbsCarbs | +85.2% |
| Contains more ProteinProtein | +16.3% |
| Contains more FatsFats | +273.9% |
| Contains more WaterWater | +33% |
~equal in
Other
~2.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -64.2% |
| Contains more Mono. FatMonounsaturated fat | +333.2% |
| Contains more Poly. FatPolyunsaturated fat | +290.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.2 g
Fructose:
1.47 g
Lactose:
0 g
Maltose:
0.87 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +30.8% |
| Contains more FructoseFructose | +65.3% |
| Contains more MaltoseMaltose | +92% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
