Food vs food · USDA FNDDS 2021–2023
Fish sandwich vs hamburger
Comparing usual servings (fish sandwich: 1 sandwich, any size, 151 g; hamburger: 1 hamburger, 145 g), USDA’s figures are higher for fish sandwich in 37 of the 65 nutrients it reports, and for hamburger in 21. The widest gaps against the Daily Value: more calcium (282 mg vs 95.7 mg), sodium and phosphorus in fish sandwich; more zinc (4.54 mg vs 1.36 mg), vitamin B12 and niacin in hamburger. Energy: 381 kcal for fish sandwich, 418 kcal for hamburger. Per 100 g, the figures are higher for fish sandwich in 34 and for hamburger in 22.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Fish sandwich, NFS
Serving size 1 sandwich, any size · 151 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 381 kcal | |
| Protein | 23.1 g | |
| Carbohydrates | 34.4 g (more) | |
| Fat | 16.6 g | |
| Alcohol | 0 g | |
| Water | 74.1 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 6.55 g | 33% |
| Monounsaturated fat | 4.29 g | |
| Polyunsaturated fat | 3.9 g (more) | |
| Cholesterol | 63.4 mg | 21% |
| SFA 4:0 (butyric) | 0.13 g (more) | |
| SFA 6:0 (caproic) | 0.1 g (more) | |
| SFA 8:0 (caprylic) | 0.06 g (more) | |
| SFA 10:0 (capric) | 0.15 g (more) | |
| SFA 12:0 (lauric) | 0.17 g (more) | |
| SFA 14:0 (myristic) | 0.56 g | |
| SFA 16:0 (palmitic) | 2.6 g | |
| SFA 18:0 (stearic) | 2.58 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.12 g | |
| MUFA 18:1 (oleic) | 4.18 g | |
| MUFA 20:1 (gadoleic) | 0.05 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 3.52 g (more) | |
| PUFA 18:3 (linolenic) | 0.27 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | 0.02 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0.03 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0.07 g (more) | |
| Carbohydrates | ||
| Fiber | 1.21 g (more) | 4% |
| Sugars | 4.65 g (more) | |
| Vitamins | ||
| Vitamin A | 68 µg (more) | 8% |
| Retinol | 66.4 µg (more) | |
| Beta-carotene | 16.6 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 1.51 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 12.1 µg (more) | |
| Vitamin C | 0.76 mg (more) | 1% |
| Vitamin D | 1.21 µg (more) | 6% |
| Vitamin E | 1.48 mg (more) | 10% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 15.7 µg (more) | 13% |
| Thiamin (B1) | 0.39 mg (more) | 33% |
| Riboflavin (B2) | 0.32 mg | 24% |
| Niacin (B3) | 5.41 mg | 34% |
| Vitamin B6 | 0.25 mg | 15% |
| Folate | 75.5 µg (more) | |
| Folate, DFE | 103 µg (more) | 26% |
| Folate, food | 36.2 µg | |
| Folic acid | 39.3 µg (more) | |
| Vitamin B12 | 1.71 µg | 71% |
| Vitamin B12, added | 0 µg | |
| Choline | 66 mg | 12% |
| Minerals | ||
| Calcium | 282 mg (more) | 22% |
| Iron | 2.55 mg | 14% |
| Magnesium | 37.8 mg (more) | 9% |
| Phosphorus | 361 mg (more) | 29% |
| Potassium | 329 mg | 7% |
| Sodium | 811 mg (more) | 35% |
| Zinc | 1.36 mg | 12% |
| Copper | 0.1 mg | 11% |
| Selenium | 40.9 µg (more) | 74% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Hamburger, NFS
Serving size 1 hamburger · 145 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 418 kcal (more) | |
| Protein | 25.4 g (more) | |
| Carbohydrates | 30 g | |
| Fat | 20.9 g (more) | |
| Alcohol | 0 g | |
| Water | 66.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 7.98 g (more) | 40% |
| Monounsaturated fat | 8.38 g (more) | |
| Polyunsaturated fat | 1.62 g | |
| Cholesterol | 71 mg (more) | 24% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.6 g (more) | |
| SFA 16:0 (palmitic) | 4.49 g (more) | |
| SFA 18:0 (stearic) | 2.51 g | |
| MUFA 16:1 (palmitoleic) | 0.59 g (more) | |
| MUFA 18:1 (oleic) | 7.58 g (more) | |
| MUFA 20:1 (gadoleic) | 0.04 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.45 g | |
| PUFA 18:3 (linolenic) | 0.15 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | 0.01 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 1.01 g | 4% |
| Sugars | 4.35 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2.9 µg | |
| Vitamin C | 0.72 mg | 1% |
| Vitamin D | 0.15 µg | 1% |
| Vitamin E | 0.16 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.78 µg | 4% |
| Thiamin (B1) | 0.35 mg | 29% |
| Riboflavin (B2) | 0.33 mg (more) | 25% |
| Niacin (B3) | 7 mg (more) | 44% |
| Vitamin B6 | 0.41 mg (more) | 24% |
| Folate | 74 µg | |
| Folate, DFE | 95.7 µg | 24% |
| Folate, food | 42 µg (more) | |
| Folic acid | 31.9 µg | |
| Vitamin B12 | 2.36 µg (more) | 98% |
| Vitamin B12, added | 0 µg | |
| Choline | 71.9 mg (more) | 13% |
| Minerals | ||
| Calcium | 95.7 mg | 7% |
| Iron | 4.1 mg (more) | 23% |
| Magnesium | 30.4 mg | 7% |
| Phosphorus | 207 mg | 17% |
| Potassium | 332 mg (more) | 7% |
| Sodium | 515 mg | 22% |
| Zinc | 4.54 mg (more) | 41% |
| Copper | 0.13 mg (more) | 15% |
| Selenium | 34.5 µg | 63% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Fish sandwich, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 252 kcal | |
| Protein | 15.3 g | |
| Carbohydrates | 22.8 g (more) | |
| Fat | 11 g | |
| Alcohol | 0 g | |
| Water | 49.1 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.34 g | 22% |
| Monounsaturated fat | 2.84 g | |
| Polyunsaturated fat | 2.58 g (more) | |
| Cholesterol | 42 mg | 14% |
| SFA 4:0 (butyric) | 0.08 g (more) | |
| SFA 6:0 (caproic) | 0.06 g (more) | |
| SFA 8:0 (caprylic) | 0.04 g (more) | |
| SFA 10:0 (capric) | 0.1 g (more) | |
| SFA 12:0 (lauric) | 0.12 g (more) | |
| SFA 14:0 (myristic) | 0.37 g | |
| SFA 16:0 (palmitic) | 1.72 g | |
| SFA 18:0 (stearic) | 1.71 g | |
| MUFA 16:1 (palmitoleic) | 0.08 g | |
| MUFA 18:1 (oleic) | 2.77 g | |
| MUFA 20:1 (gadoleic) | 0.04 g (more) | |
| MUFA 22:1 (erucic) | <0.01 g (more) | |
| PUFA 18:2 (linoleic) | 2.33 g (more) | |
| PUFA 18:3 (linolenic) | 0.18 g (more) | |
| PUFA 18:4 (stearidonic) | <0.01 g (more) | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0.02 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0.05 g (more) | |
| Carbohydrates | ||
| Fiber | 0.8 g (more) | 3% |
| Sugars | 3.08 g (more) | |
| Vitamins | ||
| Vitamin A | 45 µg (more) | 5% |
| Retinol | 44 µg (more) | |
| Beta-carotene | 11 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 1 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 8 µg (more) | |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.8 µg (more) | 4% |
| Vitamin E | 0.98 mg (more) | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 10.4 µg (more) | 9% |
| Thiamin (B1) | 0.26 mg (more) | 22% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 3.58 mg | 22% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate | 50 µg | |
| Folate, DFE | 68 µg (more) | 17% |
| Folate, food | 24 µg | |
| Folic acid | 26 µg (more) | |
| Vitamin B12 | 1.13 µg | 47% |
| Vitamin B12, added | 0 µg | |
| Choline | 43.7 mg | 8% |
| Minerals | ||
| Calcium | 187 mg (more) | 14% |
| Iron | 1.69 mg | 9% |
| Magnesium | 25 mg (more) | 6% |
| Phosphorus | 239 mg (more) | 19% |
| Potassium | 218 mg | 5% |
| Sodium | 537 mg (more) | 23% |
| Zinc | 0.9 mg | 8% |
| Copper | 0.06 mg | 7% |
| Selenium | 27.1 µg (more) | 49% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Hamburger, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 288 kcal (more) | |
| Protein | 17.5 g (more) | |
| Carbohydrates | 20.7 g | |
| Fat | 14.4 g (more) | |
| Alcohol | 0 g | |
| Water | 45.7 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.5 g (more) | 28% |
| Monounsaturated fat | 5.78 g (more) | |
| Polyunsaturated fat | 1.12 g | |
| Cholesterol | 49 mg (more) | 16% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.41 g (more) | |
| SFA 16:0 (palmitic) | 3.1 g (more) | |
| SFA 18:0 (stearic) | 1.73 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.41 g (more) | |
| MUFA 18:1 (oleic) | 5.23 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1 g | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.7 g | 2% |
| Sugars | 3 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2 µg | |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.3 µg | 3% |
| Thiamin (B1) | 0.24 mg | 20% |
| Riboflavin (B2) | 0.22 mg (more) | 17% |
| Niacin (B3) | 4.83 mg (more) | 30% |
| Vitamin B6 | 0.28 mg (more) | 16% |
| Folate | 51 µg (more) | |
| Folate, DFE | 66 µg | 16% |
| Folate, food | 29 µg (more) | |
| Folic acid | 22 µg | |
| Vitamin B12 | 1.63 µg (more) | 68% |
| Vitamin B12, added | 0 µg | |
| Choline | 49.6 mg (more) | 9% |
| Minerals | ||
| Calcium | 66 mg | 5% |
| Iron | 2.83 mg (more) | 16% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 143 mg | 11% |
| Potassium | 229 mg (more) | 5% |
| Sodium | 355 mg | 15% |
| Zinc | 3.13 mg (more) | 28% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 23.8 µg | 43% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Open this pair in Food vs food to swap in any of 5,149 foods.
How to read it
- Foods. Fish sandwich is FNDDS’s “Fish sandwich, NFS” and hamburger is “Hamburger, NFS”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
Calorie Tape logs these same USDA foods with all 65 nutrients, offline, and shows which foods your day’s potassium, fiber or iron came from. No account, and your log stays on your iPhone.
Join the beta on TestFlightComing soon to the App Store
More comparisons
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.