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  6. Pacific saury raw vs. Veggie burger

Pacific saury raw vs. Veggie burger — In-Depth Nutrition Comparison

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How are pacific saury raw and veggie burgers different?

  • Pacific saury raw is higher in vitamin D; however, veggie burgers are richer in vitamin B1, manganese, folate, iron, fiber, selenium, copper, and vitamin B6.
  • Daily need coverage for vitamin B1 for veggie burgers is 216% higher.
  • Pacific saury raw has less sodium.
  • Pacific saury raw has a lower glycemic index (0) than veggie burgers (59).

Fish, pike, northern, raw and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 -93.1%
Contains more MagnesiumMagnesium +80.6%
Contains more CalciumCalcium +138.6%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +338.2%
Contains more CopperCopper +292.2%
Contains more ZincZinc +88.1%
Contains more ManganeseManganese +296.3%
Contains more SeleniumSelenium +79.4%
~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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more CholineCholine +235.1%
Contains more Vitamin CVitamin C +18.4%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B1Vitamin B1 +4470.7%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B6Vitamin B6 +159%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +726.7%
~equal in Vitamin B12 ~2.01µg

All nutrients comparison - raw data values

Nutrient Pacific saury raw Veggie burger DV% diff.
Vitamin B1 0.058mg 2.651mg 216%
Manganese 0.24mg 0.951mg 31%
Folate 15µg 124µg 27%
Iron 0.55mg 2.41mg 23%
Sodium 39mg 569mg 23%
Fiber 0g 4.9g 20%
Selenium 12.6µg 22.6µg 18%
Copper 0.051mg 0.2mg 17%
Vitamin B6 0.117mg 0.303mg 14%
Vitamin B2 0.063mg 0.244mg 14%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Polyunsaturated fat 0.202g 2.023g 12%
Cholesterol 39mg 5mg 11%
Vitamin B5 0.75mg 0.289mg 9%
Vitamin B3 2.3mg 3.753mg 9%
Fats 0.69g 6.3g 9%
Calcium 57mg 136mg 8%
Choline 65mg 19.4mg 8%
Protein 19.26g 15.7g 7%
Saturated fat 0.118g 1.44g 6%
Magnesium 31mg 56mg 6%
Zinc 0.67mg 1.26mg 5%
Carbs 0g 14.27g 5%
Monounsaturated fat 0.157g 1.778g 4%
Calories 88kcal 177kcal 4%
Vitamin K 0.1µg 4.2µg 3%
Vitamin A 21µg 1µg 2%
Phosphorus 220mg 206mg 2%
Starch 5.78g 2%
Potassium 259mg 333mg 2%
Vitamin C 3.8mg 4.5mg 1%
Net carbs 0g 9.37g N/A
Sugar 0g 1.07g N/A
Vitamin E 0.2mg 0.23mg 0%
Vitamin B12 2µg 2.01µg 0%
Tryptophan 0.216mg 0.162mg 0%
Threonine 0.844mg 0.605mg 0%
Isoleucine 0.887mg 0.78mg 0%
Leucine 1.565mg 1.399mg 0%
Lysine 1.768mg 1.004mg 0%
Methionine 0.57mg 0.291mg 0%
Phenylalanine 0.752mg 0.885mg 0%
Valine 0.992mg 0.89mg 0%
Histidine 0.567mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +22.7%
Contains more WaterWater +28.9%
Contains more FatsFats +813%
Contains more CarbsCarbs +∞%
Contains more OtherOther +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -91.8%
Contains more Mono. FatMonounsaturated fat +1032.5%
Contains more Poly. FatPolyunsaturated fat +901.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.