Sardine vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on differences between Sardine and Veggie burger
- Sardine is higher in Vitamin B12, Selenium, Phosphorus, Vitamin D, and Calcium, yet Veggie burger is higher in Vitamin B1, Manganese, Folate, and Fiber.
- Sardine covers your daily Vitamin B12 needs 289% more than Veggie burger.
- The amount of Cholesterol in Veggie burger is lower.
Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Veggie burgers or soyburgers, unprepared.
Infographic
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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.
Contains
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Calcium
+180.9%
Contains
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Iron
+21.2%
Contains
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Phosphorus
+137.9%
Contains
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Potassium
+19.2%
Contains
less
Sodium
-46%
Contains
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Selenium
+133.2%
Contains
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Magnesium
+43.6%
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Manganese
+780.6%
Equal in Zinc - 1.26
Equal in Copper - 0.2
Contains
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Calcium
+180.9%
Contains
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Iron
+21.2%
Contains
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Phosphorus
+137.9%
Contains
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Potassium
+19.2%
Contains
less
Sodium
-46%
Contains
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Selenium
+133.2%
Contains
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Magnesium
+43.6%
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Manganese
+780.6%
Equal in Zinc - 1.26
Equal in Copper - 0.2
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.
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Contains
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Vitamin A
+575%
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Vitamin E
+787%
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Vitamin D
+∞%
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Vitamin B3
+39.8%
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Vitamin B5
+122.1%
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Vitamin B12
+344.8%
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Vitamin C
+∞%
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Vitamin B1
+3213.8%
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Vitamin B6
+81.4%
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Folate
+1140%
Contains
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Vitamin K
+61.5%
Equal in Vitamin B2 - 0.244
Contains
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Vitamin A
+575%
Contains
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Vitamin E
+787%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B3
+39.8%
Contains
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Vitamin B5
+122.1%
Contains
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Vitamin B12
+344.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+3213.8%
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Vitamin B6
+81.4%
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Folate
+1140%
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Vitamin K
+61.5%
Equal in Vitamin B2 - 0.244
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+56.8%
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Fats
+81.7%
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Other
+71.4%
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Carbs
+∞%
Equal in Water - 61.21
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Contains
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Protein
+56.8%
Contains
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Fats
+81.7%
Contains
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Other
+71.4%
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Carbs
+∞%
Equal in Water - 61.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+117.6%
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Polyunsaturated fat
+154.5%
Equal in Saturated Fat - 1.44
Saturated Fat:
1.528 g
Monounsaturated Fat:
3.869 g
Polyunsaturated fat:
5.148 g
Saturated Fat:
1.44 g
Monounsaturated Fat:
1.778 g
Polyunsaturated fat:
2.023 g
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Monounsaturated Fat
+117.6%
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Polyunsaturated fat
+154.5%
Equal in Saturated Fat - 1.44
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 9.37g |
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| Protein | 24.62g | 15.7g |
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| Fats | 11.45g | 6.3g |
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| Carbs | 0g | 14.27g |
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| Calories | 208kcal | 177kcal |
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| Starch | 5.78g |
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| Fructose | 0.13g |
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| Sugar | 0g | 1.07g |
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| Fiber | 0g | 4.9g |
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| Calcium | 382mg | 136mg |
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| Iron | 2.92mg | 2.41mg |
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| Magnesium | 39mg | 56mg |
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| Phosphorus | 490mg | 206mg |
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| Potassium | 397mg | 333mg |
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| Sodium | 307mg | 569mg |
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| Zinc | 1.31mg | 1.26mg |
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| Copper | 0.186mg | 0.2mg |
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| Manganese | 0.108mg | 0.951mg |
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| Selenium | 52.7µg | 22.6µg |
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| Vitamin A | 108IU | 16IU |
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| Vitamin A RAE | 32µg | 1µg |
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| Vitamin E | 2.04mg | 0.23mg |
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| Vitamin D | 193IU | 0IU |
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| Vitamin D | 4.8µg | 0µg |
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| Vitamin C | 0mg | 4.5mg |
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| Vitamin B1 | 0.08mg | 2.651mg |
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| Vitamin B2 | 0.227mg | 0.244mg |
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| Vitamin B3 | 5.245mg | 3.753mg |
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| Vitamin B5 | 0.642mg | 0.289mg |
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| Vitamin B6 | 0.167mg | 0.303mg |
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| Folate | 10µg | 124µg |
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| Vitamin B12 | 8.94µg | 2.01µg |
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| Vitamin K | 2.6µg | 4.2µg |
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| Tryptophan | 0.276mg | 0.162mg |
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| Threonine | 1.079mg | 0.605mg |
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| Isoleucine | 1.134mg | 0.78mg |
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| Leucine | 2.001mg | 1.399mg |
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| Lysine | 2.26mg | 1.004mg |
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| Methionine | 0.729mg | 0.291mg |
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| Phenylalanine | 0.961mg | 0.885mg |
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| Valine | 1.268mg | 0.89mg |
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| Histidine | 0.725mg | 0.465mg |
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| Cholesterol | 142mg | 5mg |
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| Saturated Fat | 1.528g | 1.44g |
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| Omega-3 - DHA | 0.509g | 0g |
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| Omega-3 - EPA | 0.473g | 0g |
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| Monounsaturated Fat | 3.869g | 1.778g |
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| Polyunsaturated fat | 5.148g | 2.023g |
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| Omega-3 - ALA | 0.081g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
131%
104%
Minerals Daily Need Coverage Score
94%
71%
Comparison summary
Which food is lower in Cholesterol?
Veggie burger is lower in Cholesterol (difference - 137mg)
Which food is lower in Saturated Fat?
Veggie burger is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Veggie burger is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 262mg)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 59)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.