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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 burger

  • Salmon raw has more Vitamin B12, Vitamin B6, Vitamin B5, Vitamin B3, and Selenium, however, Veggie burger is higher in Vitamin B1, Manganese, Folate, and Iron.
  • Veggie burger covers your daily need of Vitamin B1 202% more than Salmon raw.
  • Salmon raw has 6 times more Vitamin B5 than Veggie burger. While Salmon raw has 1.664mg of Vitamin B5, Veggie burger has only 0.289mg.
  • Salmon raw has less Sodium.

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.
Salmon raw
Salmon raw
4
:
6
Veggie burger
Veggie burger
Contains more Potassium +47.1%
Contains less Sodium -92.3%
Contains more Copper +25%
Contains more Selenium +61.5%
Contains more Calcium +1033.3%
Contains more Iron +201.3%
Contains more Magnesium +93.1%
Contains more Zinc +96.9%
Contains more Manganese +5843.8%
Equal in Phosphorus - 206
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Veggie burger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Contains more Potassium +47.1%
Contains less Sodium -92.3%
Contains more Copper +25%
Contains more Selenium +61.5%
Contains more Calcium +1033.3%
Contains more Iron +201.3%
Contains more Magnesium +93.1%
Contains more Zinc +96.9%
Contains more Manganese +5843.8%
Equal in Phosphorus - 206

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.
Salmon raw
Salmon raw
6
:
6
Veggie burger
Veggie burger
Contains more Vitamin A +150%
Contains more Vitamin B2 +55.7%
Contains more Vitamin B3 +109.4%
Contains more Vitamin B5 +475.8%
Contains more Vitamin B6 +170%
Contains more Vitamin B12 +58.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1073%
Contains more Folate +396%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Veggie burger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Contains more Vitamin A +150%
Contains more Vitamin B2 +55.7%
Contains more Vitamin B3 +109.4%
Contains more Vitamin B5 +475.8%
Contains more Vitamin B6 +170%
Contains more Vitamin B12 +58.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1073%
Contains more Folate +396%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
4
:
1
Veggie burger
Veggie burger
Contains more Protein +26.4%
Contains more Water +11.9%
Contains more Other +111.1%
Contains more Carbs +∞%
Equal in Fats - 6.3
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Veggie burger
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 Protein +26.4%
Contains more Water +11.9%
Contains more Other +111.1%
Contains more Carbs +∞%
Equal in Fats - 6.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
0
Veggie burger
Veggie burger
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +18.3%
Contains more Polyunsaturated fat +25.5%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Veggie burger
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +18.3%
Contains more Polyunsaturated fat +25.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Veggie burger
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Veggie burger Opinion
Net carbs 0g 9.37g Veggie burger
Protein 19.84g 15.7g Salmon raw
Fats 6.34g 6.3g Salmon raw
Carbs 0g 14.27g Veggie burger
Calories 142kcal 177kcal Veggie burger
Starch 5.78g Veggie burger
Fructose 0.13g Veggie burger
Sugar 1.07g Salmon raw
Fiber 0g 4.9g Veggie burger
Calcium 12mg 136mg Veggie burger
Iron 0.8mg 2.41mg Veggie burger
Magnesium 29mg 56mg Veggie burger
Phosphorus 200mg 206mg Veggie burger
Potassium 490mg 333mg Salmon raw
Sodium 44mg 569mg Salmon raw
Zinc 0.64mg 1.26mg Veggie burger
Copper 0.25mg 0.2mg Salmon raw
Manganese 0.016mg 0.951mg Veggie burger
Selenium 36.5µg 22.6µg Salmon raw
Vitamin A 40IU 16IU Salmon raw
Vitamin A RAE 12µg 1µg Salmon raw
Vitamin E 0.23mg Veggie burger
Vitamin C 0mg 4.5mg Veggie burger
Vitamin B1 0.226mg 2.651mg Veggie burger
Vitamin B2 0.38mg 0.244mg Salmon raw
Vitamin B3 7.86mg 3.753mg Salmon raw
Vitamin B5 1.664mg 0.289mg Salmon raw
Vitamin B6 0.818mg 0.303mg Salmon raw
Folate 25µg 124µg Veggie burger
Vitamin B12 3.18µg 2.01µg Salmon raw
Vitamin K 4.2µg Veggie burger
Tryptophan 0.222mg 0.162mg Salmon raw
Threonine 0.87mg 0.605mg Salmon raw
Isoleucine 0.914mg 0.78mg Salmon raw
Leucine 1.613mg 1.399mg Salmon raw
Lysine 1.822mg 1.004mg Salmon raw
Methionine 0.587mg 0.291mg Salmon raw
Phenylalanine 0.775mg 0.885mg Veggie burger
Valine 1.022mg 0.89mg Salmon raw
Histidine 0.584mg 0.465mg Salmon raw
Cholesterol 55mg 5mg Veggie burger
Saturated Fat 0.981g 1.44g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 1.778g Salmon raw
Polyunsaturated fat 2.539g 2.023g Salmon raw
Omega-3 - ALA 0.081g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Veggie burger
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
104%
Veggie burger
Minerals Daily Need Coverage Score
49%
Salmon raw
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 50mg)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $13)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 525mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.459g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.