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  6. Halibut raw vs. Veggie burger

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

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A recap on the differences between halibut raw and veggie burgers

  • Halibut raw is higher in vitamin D and selenium, yet veggie burgers are higher in vitamin B1, vitamin B12, manganese, folate, iron, fiber, and copper.
  • Veggie burgers cover your daily vitamin B1 needs 216% more than halibut raw.
  • The amount of sodium in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Fish, halibut, Greenland, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 less SodiumSodium -85.9%
Contains more SeleniumSelenium +61.5%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +4433.3%
Contains more PotassiumPotassium +24.3%
Contains more IronIron +265.2%
Contains more CopperCopper +566.7%
Contains more ZincZinc +215%
Contains more PhosphorusPhosphorus +25.6%
Contains more ManganeseManganese +7825%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +1300%
Contains more Vitamin EVitamin E +217.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +38.6%
Contains more CholineCholine +218.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4318.3%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +150.2%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B12Vitamin B12 +101%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +12300%

All nutrients comparison - raw data values

Nutrient Halibut raw Veggie burger DV% diff.
Vitamin B1 0.06mg 2.651mg 216%
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Vitamin B12 1µg 2.01µg 42%
Manganese 0.012mg 0.951mg 41%
Folate 1µg 124µg 31%
Selenium 36.5µg 22.6µg 25%
Iron 0.66mg 2.41mg 22%
Sodium 80mg 569mg 21%
Fiber 0g 4.9g 20%
Copper 0.03mg 0.2mg 19%
Monounsaturated fat 8.378g 1.778g 17%
Cholesterol 46mg 5mg 14%
Vitamin B3 1.5mg 3.753mg 14%
Vitamin B2 0.08mg 0.244mg 13%
Calcium 3mg 136mg 13%
Fats 13.84g 6.3g 12%
Vitamin B6 0.42mg 0.303mg 9%
Choline 61.8mg 19.4mg 8%
Zinc 0.4mg 1.26mg 8%
Magnesium 26mg 56mg 7%
Phosphorus 164mg 206mg 6%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Saturated fat 2.419g 1.44g 4%
Polyunsaturated fat 1.367g 2.023g 4%
Vitamin E 0.73mg 0.23mg 3%
Protein 14.37g 15.7g 3%
Vitamin K 0.1µg 4.2µg 3%
Potassium 268mg 333mg 2%
Starch 5.78g 2%
Vitamin A 14µg 1µg 1%
Vitamin B5 0.25mg 0.289mg 1%
Calories 186kcal 177kcal 0%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Tryptophan 0.161mg 0.162mg 0%
Threonine 0.63mg 0.605mg 0%
Isoleucine 0.662mg 0.78mg 0%
Leucine 1.168mg 1.399mg 0%
Lysine 1.32mg 1.004mg 0%
Methionine 0.425mg 0.291mg 0%
Phenylalanine 0.561mg 0.885mg 0%
Valine 0.74mg 0.89mg 0%
Histidine 0.423mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 FatsFats +119.7%
Contains more WaterWater +14.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +65.8%
~equal in Protein ~15.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +371.2%
Contains less Sat. FatSaturated fat -40.5%
Contains more Poly. FatPolyunsaturated fat +48%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.