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  6. Sardines vs. Veggie burger

Sardines vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between sardines and veggie burgers

  • Sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, and calcium, yet veggie burgers are higher in vitamin B1, manganese, folate, and fiber.
  • Sardines cover your daily vitamin B12 needs 289% more than veggie burgers.
  • The amount of cholesterol in veggie burgers is lower.
  • The glycemic index of sardines 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

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +180.9%
Contains more PotassiumPotassium +19.2%
Contains more IronIron +21.2%
Contains more PhosphorusPhosphorus +137.9%
Contains less SodiumSodium -46%
Contains more SeleniumSelenium +133.2%
Contains more MagnesiumMagnesium +43.6%
Contains more ManganeseManganese +780.6%
~equal in Copper ~0.2mg
~equal in Zinc ~1.26mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 +3100%
Contains more Vitamin EVitamin E +787%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin B12Vitamin B12 +344.8%
Contains more CholineCholine +286.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3213.8%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin KVitamin K +61.5%
Contains more FolateFolate +1140%
~equal in Vitamin B2 ~0.244mg

All nutrients comparison - raw data values

Nutrient Sardines Veggie burger DV% diff.
Vitamin B12 8.94µg 2.01µg 289%
Vitamin B1 0.08mg 2.651mg 214%
Selenium 52.7µg 22.6µg 55%
Cholesterol 142mg 5mg 46%
Phosphorus 490mg 206mg 41%
Manganese 0.108mg 0.951mg 37%
Folate 10µg 124µg 29%
Calcium 382mg 136mg 25%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Polyunsaturated fat 5.148g 2.023g 21%
Fiber 0g 4.9g 20%
Protein 24.62g 15.7g 18%
Vitamin E 2.04mg 0.23mg 12%
Sodium 307mg 569mg 11%
Choline 75mg 19.4mg 10%
Vitamin B6 0.167mg 0.303mg 10%
Vitamin B3 5.245mg 3.753mg 9%
Fats 11.45g 6.3g 8%
Vitamin B5 0.642mg 0.289mg 7%
Iron 2.92mg 2.41mg 6%
Monounsaturated fat 3.869g 1.778g 5%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Magnesium 39mg 56mg 4%
Vitamin A 32µg 1µg 3%
Calories 208kcal 177kcal 2%
Starch 5.78g 2%
Copper 0.186mg 0.2mg 2%
Potassium 397mg 333mg 2%
Vitamin B2 0.227mg 0.244mg 1%
Vitamin K 2.6µg 4.2µg 1%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Zinc 1.31mg 1.26mg 0%
Saturated fat 1.528g 1.44g 0%
Tryptophan 0.276mg 0.162mg 0%
Threonine 1.079mg 0.605mg 0%
Isoleucine 1.134mg 0.78mg 0%
Leucine 2.001mg 1.399mg 0%
Lysine 2.26mg 1.004mg 0%
Methionine 0.729mg 0.291mg 0%
Phenylalanine 0.961mg 0.885mg 0%
Valine 1.268mg 0.89mg 0%
Histidine 0.725mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +56.8%
Contains more FatsFats +81.7%
Contains more OtherOther +71.4%
Contains more CarbsCarbs +∞%
~equal in Water ~61.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +117.6%
Contains more Poly. FatPolyunsaturated fat +154.5%
~equal in Saturated fat ~1.44g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.