Fish sticks vs. Whitefish — In-Depth Nutrition Comparison

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Significant differences between fish sticks and whitefish

Fish sticks have more fats; however, whitefish is richer in protein, phosphorus, vitamin B6, vitamin B3, vitamin B5, and zinc.
Whitefish covers your daily protein needs 32% more than fish sticks.
Whitefish has 6 times less sodium than fish sticks. Fish sticks have 402mg of sodium, while whitefish has 65mg.
Fish sticks have a higher glycemic index. The glycemic index of fish sticks is 54, while the glycemic index of whitefish is 0.

Specific food types used in this comparison are Fish, fish sticks, frozen, prepared and Fish, whitefish, mixed species, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Fish sticks

Whitefish

Contains more IronIron	+78.7%
Contains more ManganeseManganese	+111.6%

Contains more MagnesiumMagnesium	+68%
Contains more CalciumCalcium	+106.3%
Contains more PotassiumPotassium	+119.5%
Contains more CopperCopper	+55.9%
Contains more ZincZinc	+202.4%
Contains more PhosphorusPhosphorus	+81.2%
Contains less SodiumSodium	-83.8%

~equal in Selenium ~16.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Fish sticks

Whitefish

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+41.2%

Contains more Vitamin AVitamin A	+875%
Contains more Vitamin B1Vitamin B1	+40.2%
Contains more Vitamin B2Vitamin B2	+32.8%
Contains more Vitamin B3Vitamin B3	+150.4%
Contains more Vitamin B5Vitamin B5	+218%
Contains more Vitamin B6Vitamin B6	+343.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0.96µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	6.88mg		46%
Omega-6 (Linoleic acid)	7.289g		43%
Polyunsaturated fat	7.824g	2.755g	34%
Protein	11.01g	24.47g	27%
Phosphorus	191mg	346mg	22%
Vitamin B6	0.078mg	0.346mg	21%
Cholesterol	28mg	77mg	16%
Sodium	402mg	65mg	15%
Omega-3 (ALA)	0.236g		15%
Vitamin B3	1.536mg	3.846mg	14%
Fats	16.23g	7.51g	13%
Vitamin B5	0.272mg	0.865mg	12%
Saturated fat	3.733g	1.162g	12%
Zinc	0.42mg	1.27mg	8%
Starch	20.46g		8%
Choline	42.8mg		8%
Carbs	21.66g	0g	7%
Potassium	185mg	406mg	7%
Fiber	1.5g	0g	6%
Calories	277kcal	172kcal	5%
Iron	0.84mg	0.47mg	5%
Magnesium	25mg	42mg	4%
Copper	0.059mg	0.092mg	4%
Vitamin A	4µg	39µg	4%
Manganese	0.182mg	0.086mg	4%
Vitamin B1	0.122mg	0.171mg	4%
Vitamin K	4.7µg		4%
Vitamin B2	0.116mg	0.154mg	3%
Calcium	16mg	33mg	2%
Folate	24µg	17µg	2%
Monounsaturated fat	3.193g	2.559g	2%
Selenium	15.7µg	16.2µg	1%
Protein per 100 calories	4g	14g	N/A
Calories per 10 g protein	252kcal	70kcal	N/A
Weight per 100 calories	36g	58g	N/A
Unsaturated / Saturated Fat ratio	3	4.6	N/A
Net carbs	20.16g	0g	N/A
Vitamin D*	1 IU		0%
Sugar	1.65g		N/A
Vitamin B12	0.96µg	0.96µg	0%
Trans fat	0.124g		N/A
Tryptophan	0.122mg	0.274mg	0%
Threonine	0.372mg	1.073mg	0%
Isoleucine	0.429mg	1.128mg	0%
Leucine	0.852mg	1.989mg	0%
Lysine	0.795mg	2.248mg	0%
Methionine	0.296mg	0.724mg	0%
Phenylalanine	0.47mg	0.955mg	0%
Valine	0.5mg	1.261mg	0%
Histidine	0.23mg	0.721mg	0%
Fructose	0.1g		0%
Omega-3 (EPA)	0.05g	0.406g	N/A
Omega-3 (DHA)	0.088g	1.206g	N/A
Omega-3 (DPA)	0.004g	0.209g	N/A
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Gamma-linolenic acid)	0.011g		N/A
Omega-6 (Eicosadienoic acid)	0.003g		N/A