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  6. Salmon raw vs. Veggie burger

Salmon raw vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and veggie burgers

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B5, vitamin B3, and selenium; however, veggie burgers are higher in vitamin B1, manganese, folate, and iron.
  • Veggie burgers cover your daily need for vitamin B1, 202% more than salmon raw.
  • Salmon raw has 6 times more vitamin B5 than veggie burgers. While salmon raw has 1.664mg of vitamin B5, veggie burgers have only 0.289mg.
  • Salmon raw has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +47.1%
Contains more CopperCopper +25%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +61.5%
Contains more MagnesiumMagnesium +93.1%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +201.3%
Contains more ZincZinc +96.9%
Contains more ManganeseManganese +5843.8%
~equal in Phosphorus ~206mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +1100%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +109.4%
Contains more Vitamin B5Vitamin B5 +475.8%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +58.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1073%
Contains more FolateFolate +396%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Veggie burger DV% diff.
Vitamin B1 0.226mg 2.651mg 202%
Vitamin B12 3.18µg 2.01µg 49%
Manganese 0.016mg 0.951mg 41%
Vitamin B6 0.818mg 0.303mg 40%
Vitamin B5 1.664mg 0.289mg 28%
Vitamin B3 7.86mg 3.753mg 26%
Selenium 36.5µg 22.6µg 25%
Folate 25µg 124µg 25%
Sodium 44mg 569mg 23%
Fiber 0g 4.9g 20%
Iron 0.8mg 2.41mg 20%
Cholesterol 55mg 5mg 17%
Calcium 12mg 136mg 12%
Vitamin B2 0.38mg 0.244mg 10%
Protein 19.84g 15.7g 8%
Copper 0.25mg 0.2mg 6%
Zinc 0.64mg 1.26mg 6%
Magnesium 29mg 56mg 6%
Potassium 490mg 333mg 5%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Polyunsaturated fat 2.539g 2.023g 3%
Saturated fat 0.981g 1.44g 2%
Calories 142kcal 177kcal 2%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Vitamin A 12µg 1µg 1%
Phosphorus 200mg 206mg 1%
Monounsaturated fat 2.103g 1.778g 1%
Fats 6.34g 6.3g 0%
Net carbs 0g 9.37g N/A
Sugar 1.07g N/A
Tryptophan 0.222mg 0.162mg 0%
Threonine 0.87mg 0.605mg 0%
Isoleucine 0.914mg 0.78mg 0%
Leucine 1.613mg 1.399mg 0%
Lysine 1.822mg 1.004mg 0%
Methionine 0.587mg 0.291mg 0%
Phenylalanine 0.775mg 0.885mg 0%
Valine 1.022mg 0.89mg 0%
Histidine 0.584mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +26.4%
Contains more WaterWater +11.9%
Contains more OtherOther +111.1%
Contains more CarbsCarbs +∞%
~equal in Fats ~6.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +18.3%
Contains more Poly. FatPolyunsaturated fat +25.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.