Yogurt vs. Fish sandwich — In-Depth Nutrition Comparison
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Differences between yogurt and fish sandwiches
- Yogurt has more vitamin B2, while fish sandwiches have more iron, vitamin B1, selenium, vitamin B3, vitamin K, manganese, and folate.
- Fish sandwiches' daily need coverage for sodium is 25% higher.
- Fish sandwiches contain 2 times less vitamin B2 than yogurt. Yogurt contains 0.278mg of vitamin B2, while fish sandwiches contain 0.14mg.
- The amount of cholesterol in yogurt is lower.
- Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of fish sandwiches is 56.
The food types used in this comparison are Yogurt, Greek, plain, nonfat 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 | +197.3% |
| Contains more PhosphorusPhosphorus | +16.4% |
| Contains less SodiumSodium | -94% |
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more PotassiumPotassium | +46.1% |
| Contains more IronIron | +2042.9% |
| Contains more CopperCopper | +341.2% |
| Contains more ManganeseManganese | +2833.3% |
| Contains more SeleniumSelenium | +85.6% |
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 B2Vitamin B2 | +98.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +5400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +813% |
| Contains more Vitamin B3Vitamin B3 | +933.7% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
| Contains more Vitamin B6Vitamin B6 | +11.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +557.1% |
| Contains more CholineCholine | +91.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.012g | 6.257g | 42% |
| Sodium | 36mg | 602mg | 25% |
| Fats | 0.39g | 12.45g | 19% |
| Iron | 0.07mg | 1.5mg | 18% |
| Vitamin B1 | 0.023mg | 0.21mg | 16% |
| Selenium | 9.7µg | 18µg | 15% |
| Vitamin B3 | 0.208mg | 2.15mg | 12% |
| Vitamin K | 0µg | 13.6µg | 11% |
| Vitamin B2 | 0.278mg | 0.14mg | 11% |
| Manganese | 0.009mg | 0.264mg | 11% |
| Folate | 7µg | 46µg | 10% |
| Calories | 59kcal | 257kcal | 10% |
| Cholesterol | 5mg | 35mg | 10% |
| Carbs | 3.6g | 26.69g | 8% |
| Saturated fat | 0.117g | 1.949g | 8% |
| Calcium | 110mg | 37mg | 7% |
| Monounsaturated fat | 0.053g | 2.595g | 6% |
| Copper | 0.017mg | 0.075mg | 6% |
| Vitamin E | 0.01mg | 0.55mg | 4% |
| Fiber | 0g | 1g | 4% |
| Vitamin B12 | 0.75µg | 0.68µg | 3% |
| Choline | 15.1mg | 28.9mg | 3% |
| Magnesium | 11mg | 25mg | 3% |
| Phosphorus | 135mg | 116mg | 3% |
| Fructose | 0g | 1.47g | 2% |
| Potassium | 141mg | 206mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Vitamin D | 0IU | 9IU | 1% |
| Vitamin B6 | 0.063mg | 0.07mg | 1% |
| Vitamin B5 | 0.331mg | 0.37mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Protein | 10.19g | 10.29g | 0% |
| Net carbs | 3.6g | 25.69g | N/A |
| Sugar | 3.24g | 3.53g | N/A |
| Zinc | 0.52mg | 0.49mg | 0% |
| Trans fat | 0.006g | 0.08g | N/A |
| Omega-3 - EPA | 0g | 0.029g | N/A |
| Omega-3 - DHA | 0g | 0.064g | N/A |
| Omega-3 - ALA | 0.001g | 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 | 0g | 0.005g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 5.561g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
10.29 g
Fats:
12.45 g
Carbs:
26.69 g
Water:
48.44 g
Other:
2.13 g
| Contains more WaterWater | +75.7% |
| Contains more FatsFats | +3092.3% |
| Contains more CarbsCarbs | +641.4% |
| Contains more OtherOther | +195.8% |
~equal in
Protein
~10.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 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 | -94% |
| Contains more Mono. FatMonounsaturated fat | +4796.2% |
| Contains more Poly. FatPolyunsaturated fat | +52041.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 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 LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
