Veggie burger vs. Mackerel — In-Depth Nutrition Comparison
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The main differences between veggie burgers and mackerel
- Veggie burgers are richer in vitamin B1, manganese, folate, and fiber, yet mackerel is richer in vitamin B12, selenium, vitamin B3, and vitamin B5.
- Daily need coverage for vitamin B12 for mackerel is 708% higher.
- Mackerel contains less sodium.
- Mackerel has a lower glycemic index than veggie burgers.
Food types used in this article are Veggie burgers or soyburgers, unprepared and Fish, mackerel, Atlantic, cooked, dry heat.
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 more CalciumCalcium | +806.7% |
| Contains more IronIron | +53.5% |
| Contains more CopperCopper | +112.8% |
| Contains more ZincZinc | +34% |
| Contains more ManganeseManganese | +4655% |
| Contains more MagnesiumMagnesium | +73.2% |
| Contains more PotassiumPotassium | +20.4% |
| Contains more PhosphorusPhosphorus | +35% |
| Contains less SodiumSodium | -85.4% |
| Contains more SeleniumSelenium | +128.3% |
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.
| Contains more Vitamin CVitamin C | +1025% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1567.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +5300% |
| Contains more Vitamin B2Vitamin B2 | +68.9% |
| Contains more Vitamin B3Vitamin B3 | +82.5% |
| Contains more Vitamin B5Vitamin B5 | +242.6% |
| Contains more Vitamin B6Vitamin B6 | +51.8% |
| Contains more Vitamin B12Vitamin B12 | +845.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.01µg | 19µg | 708% |
| Vitamin B1 | 2.651mg | 0.159mg | 208% |
| Selenium | 22.6µg | 51.6µg | 53% |
| Manganese | 0.951mg | 0.02mg | 40% |
| Folate | 124µg | 2µg | 31% |
| Cholesterol | 5mg | 75mg | 23% |
| Sodium | 569mg | 83mg | 21% |
| Fiber | 4.9g | 0g | 20% |
| Vitamin B3 | 3.753mg | 6.85mg | 19% |
| Fats | 6.3g | 17.81g | 18% |
| Protein | 15.7g | 23.85g | 16% |
| Polyunsaturated fat | 2.023g | 4.3g | 15% |
| Vitamin B5 | 0.289mg | 0.99mg | 14% |
| Vitamin B2 | 0.244mg | 0.412mg | 13% |
| Monounsaturated fat | 1.778g | 7.006g | 13% |
| Copper | 0.2mg | 0.094mg | 12% |
| Calcium | 136mg | 15mg | 12% |
| Saturated fat | 1.44g | 4.176g | 12% |
| Vitamin B6 | 0.303mg | 0.46mg | 12% |
| Iron | 2.41mg | 1.57mg | 11% |
| Phosphorus | 206mg | 278mg | 10% |
| Magnesium | 56mg | 97mg | 10% |
| Vitamin A | 1µg | 54µg | 6% |
| Carbs | 14.27g | 0g | 5% |
| Vitamin C | 4.5mg | 0.4mg | 5% |
| Choline | 19.4mg | 4% | |
| Vitamin K | 4.2µg | 4% | |
| Calories | 177kcal | 262kcal | 4% |
| Zinc | 1.26mg | 0.94mg | 3% |
| Vitamin E | 0.23mg | 2% | |
| Starch | 5.78g | 2% | |
| Potassium | 333mg | 401mg | 2% |
| Net carbs | 9.37g | 0g | N/A |
| Sugar | 1.07g | N/A | |
| Tryptophan | 0.162mg | 0.267mg | 0% |
| Threonine | 0.605mg | 1.045mg | 0% |
| Isoleucine | 0.78mg | 1.099mg | 0% |
| Leucine | 1.399mg | 1.938mg | 0% |
| Lysine | 1.004mg | 2.19mg | 0% |
| Methionine | 0.291mg | 0.706mg | 0% |
| Phenylalanine | 0.885mg | 0.931mg | 0% |
| Valine | 0.89mg | 1.228mg | 0% |
| Histidine | 0.465mg | 0.702mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0g | 0.699g | N/A |
| Omega-3 - ALA | 0.081g | N/A | |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.9% |
| Contains more ProteinProtein | +51.9% |
| Contains more FatsFats | +182.7% |
| Contains more OtherOther | +101.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
Saturated fat:
Sat. Fat
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains less Sat. FatSaturated fat | -65.5% |
| Contains more Mono. FatMonounsaturated fat | +294% |
| Contains more Poly. FatPolyunsaturated fat | +112.6% |
