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  6. Mackerel vs. Veggie burger

Mackerel vs. Veggie burger — In-Depth Nutrition Comparison

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What are the differences between mackerel and veggie burgers?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, and choline, yet veggie burgers are higher in vitamin B1, folate, and fiber.
  • Mackerel's daily need coverage for vitamin B12 is 416% more.
  • The amount of cholesterol in veggie burgers is lower.
  • The glycemic index of mackerel is lower.

We used Fish, mackerel, salted and Veggie burgers or soyburgers, unprepared types in this article.

Infographic

Mackerel vs Veggie burger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +56.2%
Contains more PhosphorusPhosphorus +23.3%
Contains more SeleniumSelenium +224.8%
Contains more CalciumCalcium +106.1%
Contains more IronIron +72.1%
Contains more CopperCopper +100%
Contains more ZincZinc +14.5%
Contains less SodiumSodium -87.2%
~equal in Magnesium ~56mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin EVitamin E +934.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin B12Vitamin B12 +497%
Contains more Vitamin KVitamin K +85.7%
Contains more CholineCholine +423.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13155%
Contains more Vitamin B2Vitamin B2 +28.4%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more FolateFolate +726.7%

All nutrients comparison - raw data values

Nutrient Mackerel Veggie burger DV% diff.
Vitamin B12 12µg 2.01µg 416%
Vitamin B1 0.02mg 2.651mg 219%
Sodium 4450mg 569mg 169%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Selenium 73.4µg 22.6µg 92%
Manganese 0.951mg 41%
Cholesterol 95mg 5mg 30%
Fats 25.1g 6.3g 29%
Polyunsaturated fat 6.21g 2.023g 28%
Folate 15µg 124µg 27%
Saturated fat 7.148g 1.44g 26%
Fiber 0g 4.9g 20%
Monounsaturated fat 8.32g 1.778g 16%
Choline 101.6mg 19.4mg 15%
Vitamin E 2.38mg 0.23mg 14%
Iron 1.4mg 2.41mg 13%
Copper 0.1mg 0.2mg 11%
Vitamin B6 0.41mg 0.303mg 8%
Phosphorus 254mg 206mg 7%
Calcium 66mg 136mg 7%
Protein 18.5g 15.7g 6%
Calories 305kcal 177kcal 6%
Potassium 520mg 333mg 6%
Vitamin B5 0.289mg 6%
Vitamin A 47µg 1µg 5%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B2 0.19mg 0.244mg 4%
Vitamin B3 3.3mg 3.753mg 3%
Vitamin K 7.8µg 4.2µg 3%
Starch 5.78g 2%
Zinc 1.1mg 1.26mg 1%
Magnesium 60mg 56mg 1%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +17.8%
Contains more FatsFats +298.4%
Contains more OtherOther +431.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +367.9%
Contains more Poly. FatPolyunsaturated fat +207%
Contains less Sat. FatSaturated fat -79.9%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.