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  6. Veggie burger vs. Sardines

Veggie burger vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and sardines

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

All nutrients comparison - raw data values

Nutrient Veggie burger Sardines 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

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

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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. Sardines - 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.