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  6. Veggie burger vs. Salmon raw

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

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Summary of differences between veggie burgers and salmon raw

  • Veggie burgers have more vitamin B1, manganese, folate, and iron; however, salmon raw is higher in vitamin B12, vitamin B6, vitamin B5, vitamin B3, and selenium.
  • Veggie burgers cover your daily need for vitamin B1, 202% more than salmon raw.
  • Veggie burgers have 59 times more manganese than salmon raw. While veggie burgers have 0.951mg of manganese, salmon raw has only 0.016mg.
  • Salmon raw has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Fish, salmon, Atlantic, wild, raw.

Infographic

Veggie burger vs Salmon raw 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +93.1%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +201.3%
Contains more ZincZinc +96.9%
Contains more ManganeseManganese +5843.8%
Contains more PotassiumPotassium +47.1%
Contains more CopperCopper +25%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +61.5%
~equal in Phosphorus ~200mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1073%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +396%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B2Vitamin B2 +55.7%
Contains more Vitamin B3Vitamin B3 +109.4%
Contains more Vitamin B5Vitamin B5 +475.8%
Contains more Vitamin B6Vitamin B6 +170%
Contains more Vitamin B12Vitamin B12 +58.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Veggie burger Salmon raw DV% diff.
Vitamin B1 2.651mg 0.226mg 202%
Vitamin B12 2.01µg 3.18µg 49%
Manganese 0.951mg 0.016mg 41%
Vitamin B6 0.303mg 0.818mg 40%
Vitamin B5 0.289mg 1.664mg 28%
Vitamin B3 3.753mg 7.86mg 26%
Selenium 22.6µg 36.5µg 25%
Folate 124µg 25µg 25%
Sodium 569mg 44mg 23%
Fiber 4.9g 0g 20%
Iron 2.41mg 0.8mg 20%
Cholesterol 5mg 55mg 17%
Calcium 136mg 12mg 12%
Vitamin B2 0.244mg 0.38mg 10%
Protein 15.7g 19.84g 8%
Copper 0.2mg 0.25mg 6%
Zinc 1.26mg 0.64mg 6%
Magnesium 56mg 29mg 6%
Potassium 333mg 490mg 5%
Carbs 14.27g 0g 5%
Vitamin C 4.5mg 0mg 5%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Polyunsaturated fat 2.023g 2.539g 3%
Saturated fat 1.44g 0.981g 2%
Calories 177kcal 142kcal 2%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Vitamin A 1µg 12µg 1%
Phosphorus 206mg 200mg 1%
Monounsaturated fat 1.778g 2.103g 1%
Fats 6.3g 6.34g 0%
Net carbs 9.37g 0g N/A
Sugar 1.07g N/A
Tryptophan 0.162mg 0.222mg 0%
Threonine 0.605mg 0.87mg 0%
Isoleucine 0.78mg 0.914mg 0%
Leucine 1.399mg 1.613mg 0%
Lysine 1.004mg 1.822mg 0%
Methionine 0.291mg 0.587mg 0%
Phenylalanine 0.885mg 0.775mg 0%
Valine 0.89mg 1.022mg 0%
Histidine 0.465mg 0.584mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +26.4%
Contains more WaterWater +11.9%
Contains more OtherOther +111.1%
~equal in Fats ~6.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +18.3%
Contains more Poly. FatPolyunsaturated fat +25.5%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.