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Veggie burger vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and sardine

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

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Veggie burger vs Sardine 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.
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +43.6%
Contains more ManganeseManganese +780.6%
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%
~equal in Copper ~0.186mg
~equal in Zinc ~1.31mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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%
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%
~equal in Vitamin B2 ~0.227mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +56.8%
Contains more FatsFats +81.7%
Contains more OtherOther +71.4%
~equal in Water ~59.61g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +117.6%
Contains more Poly. FatPolyunsaturated fat +154.5%
~equal in Saturated fat ~1.528g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veggie burger Sardine
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
97%
Veggie burger
119%
Sardine
Minerals Daily Need Coverage Score
71%
Veggie burger
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 137mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 262mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 59)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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