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  6. Mackerel vs. Veggie burger

Mackerel vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between mackerel and veggie burgers

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, and vitamin B5, yet veggie burgers are richer in vitamin B1, manganese, folate, and fiber.
  • Daily need coverage for vitamin B12 for mackerel is 708% higher.
  • Mackerel contains 15 times more cholesterol than veggie burgers. Mackerel contains 75mg of cholesterol, while veggie burgers contain 5mg.
  • Mackerel has a lower glycemic index than veggie burgers.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Veggie burgers or soyburgers, unprepared.

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 MagnesiumMagnesium +73.2%
Contains more PotassiumPotassium +20.4%
Contains more PhosphorusPhosphorus +35%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +128.3%
Contains more CalciumCalcium +806.7%
Contains more IronIron +53.5%
Contains more CopperCopper +112.8%
Contains more ZincZinc +34%
Contains more ManganeseManganese +4655%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 +5300%
Contains more Vitamin B2Vitamin B2 +68.9%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B5Vitamin B5 +242.6%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin B12Vitamin B12 +845.3%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin B1Vitamin B1 +1567.3%
Contains more FolateFolate +6100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Veggie burger DV% diff.
Vitamin B12 19µg 2.01µg 708%
Vitamin B1 0.159mg 2.651mg 208%
Selenium 51.6µg 22.6µg 53%
Manganese 0.02mg 0.951mg 40%
Folate 2µg 124µg 31%
Cholesterol 75mg 5mg 23%
Sodium 83mg 569mg 21%
Fiber 0g 4.9g 20%
Vitamin B3 6.85mg 3.753mg 19%
Fats 17.81g 6.3g 18%
Protein 23.85g 15.7g 16%
Polyunsaturated fat 4.3g 2.023g 15%
Vitamin B5 0.99mg 0.289mg 14%
Vitamin B2 0.412mg 0.244mg 13%
Monounsaturated fat 7.006g 1.778g 13%
Copper 0.094mg 0.2mg 12%
Calcium 15mg 136mg 12%
Saturated fat 4.176g 1.44g 12%
Vitamin B6 0.46mg 0.303mg 12%
Iron 1.57mg 2.41mg 11%
Phosphorus 278mg 206mg 10%
Magnesium 97mg 56mg 10%
Vitamin A 54µg 1µg 6%
Carbs 0g 14.27g 5%
Vitamin C 0.4mg 4.5mg 5%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Calories 262kcal 177kcal 4%
Zinc 0.94mg 1.26mg 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Potassium 401mg 333mg 2%
Net carbs 0g 9.37g N/A
Sugar 1.07g N/A
Tryptophan 0.267mg 0.162mg 0%
Threonine 1.045mg 0.605mg 0%
Isoleucine 1.099mg 0.78mg 0%
Leucine 1.938mg 1.399mg 0%
Lysine 2.19mg 1.004mg 0%
Methionine 0.706mg 0.291mg 0%
Phenylalanine 0.931mg 0.885mg 0%
Valine 1.228mg 0.89mg 0%
Histidine 0.702mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +51.9%
Contains more FatsFats +182.7%
Contains more OtherOther +101.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +294%
Contains more Poly. FatPolyunsaturated fat +112.6%
Contains less Sat. FatSaturated fat -65.5%

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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/175120/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.