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  6. White Bread vs. Fish sandwich

White Bread vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between White Bread and Fish sandwich

  • White Bread is richer in Vitamin B1, Iron, Vitamin B3, Folate, Manganese, Calcium, and Vitamin B2, yet Fish sandwich is richer in Vitamin B12, and Vitamin K.
  • Daily need coverage for Vitamin B12 from Fish sandwich is 28% higher.
  • White Bread contains 4 times more Calcium than Fish sandwich. White Bread contains 144mg of Calcium, while Fish sandwich contains 37mg.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Fast foods, fish sandwich, with tartar sauce.

Infographic

White Bread 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.
White Bread
White Bread
7
:
3
Fish sandwich
Fish sandwich
Contains more Calcium +289.2%
Contains more Iron +140.7%
Contains less Sodium -18.6%
Contains more Zinc +51%
Contains more Copper +34.7%
Contains more Manganese +103%
Contains more Selenium +22.2%
Contains more Phosphorus +18.4%
Contains more Potassium +63.5%
Equal in Magnesium - 25
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Calcium +289.2%
Contains more Iron +140.7%
Contains less Sodium -18.6%
Contains more Zinc +51%
Contains more Copper +34.7%
Contains more Manganese +103%
Contains more Selenium +22.2%
Contains more Phosphorus +18.4%
Contains more Potassium +63.5%
Equal in Magnesium - 25

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.
White Bread
White Bread
6
:
6
Fish sandwich
Fish sandwich
Contains more Vitamin B1 +153.8%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +122.3%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +24.3%
Contains more Folate +141.3%
Contains more Vitamin A +8600%
Contains more Vitamin E +150%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +6700%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 +153.8%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +122.3%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +24.3%
Contains more Folate +141.3%
Contains more Vitamin A +8600%
Contains more Vitamin E +150%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +6700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
1
:
4
Fish sandwich
Fish sandwich
Contains more Carbs +85.2%
Contains more Protein +16.3%
Contains more Fats +273.9%
Contains more Water +33%
Equal in Other - 2.13
White Bread
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
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 Carbs +85.2%
Contains more Protein +16.3%
Contains more Fats +273.9%
Contains more Water +33%
Equal in Other - 2.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
1
:
2
Fish sandwich
Fish sandwich
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +333.2%
Contains more Polyunsaturated fat +290.6%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 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 -64.2%
Contains more Monounsaturated Fat +333.2%
Contains more Polyunsaturated fat +290.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
4
:
0
Fish sandwich
Fish sandwich
Contains more Starch +∞%
Contains more Glucose +30.8%
Contains more Fructose +65.3%
Contains more Maltose +92%
White Bread
87% 4% 6% 4%
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
Fish sandwich
34% 42% 25%
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 Starch +∞%
Contains more Glucose +30.8%
Contains more Fructose +65.3%
Contains more Maltose +92%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Fish sandwich Opinion
Net carbs 46.72g 25.69g White Bread
Protein 8.85g 10.29g Fish sandwich
Fats 3.33g 12.45g Fish sandwich
Carbs 49.42g 26.69g White Bread
Calories 266kcal 257kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g 1.47g White Bread
Sugar 5.67g 3.53g Fish sandwich
Fiber 2.7g 1g White Bread
Calcium 144mg 37mg White Bread
Iron 3.61mg 1.5mg White Bread
Magnesium 23mg 25mg Fish sandwich
Phosphorus 98mg 116mg Fish sandwich
Potassium 126mg 206mg Fish sandwich
Sodium 490mg 602mg White Bread
Zinc 0.74mg 0.49mg White Bread
Copper 0.101mg 0.075mg White Bread
Manganese 0.536mg 0.264mg White Bread
Selenium 22µg 18µg White Bread
Vitamin A 1IU 87IU Fish sandwich
Vitamin A RAE 0µg 6µg Fish sandwich
Vitamin E 0.22mg 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 0.533mg 0.21mg White Bread
Vitamin B2 0.243mg 0.14mg White Bread
Vitamin B3 4.78mg 2.15mg White Bread
Vitamin B5 0.536mg 0.37mg White Bread
Vitamin B6 0.087mg 0.07mg White Bread
Folate 111µg 46µg White Bread
Vitamin B12 0µg 0.68µg Fish sandwich
Vitamin K 0.2µg 13.6µg Fish sandwich
Cholesterol 0mg 35mg White Bread
Trans Fat 0.027g 0.08g White Bread
Saturated Fat 0.698g 1.949g White Bread
Omega-3 - DHA 0g 0.064g Fish sandwich
Omega-3 - EPA 0.001g 0.029g Fish sandwich
Omega-3 - DPA 0g 0.003g Fish sandwich
Monounsaturated Fat 0.599g 2.595g Fish sandwich
Polyunsaturated fat 1.602g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.002g 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0g 0.023g Fish sandwich
Omega-3 - ALA 0.166g 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0g 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Fish sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
White Bread
29%
Fish sandwich
Minerals Daily Need Coverage Score
56%
White Bread
40%
Fish sandwich

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 112mg)
Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 1.251g)
Which food is lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 17)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.