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Veggie burger vs. Fish sauce — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and fish sauce?

  • Veggie burgers are richer in vitamin B1, vitamin B12, manganese, phosphorus, selenium, iron, fiber, and folate, while fish sauce is higher in magnesium.
  • Fish sauce's daily need coverage for sodium is 317% higher.
  • Veggie burgers are lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than fish sauce (0).

We used Veggie burgers or soyburgers, unprepared and Sauce, fish, ready-to-serve types in this comparison.

Infographic

Veggie burger vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +216.3%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +209%
Contains more CopperCopper +300%
Contains more ZincZinc +530%
Contains more PhosphorusPhosphorus +2842.9%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +308.2%
Contains more SeleniumSelenium +148.4%
Contains more MagnesiumMagnesium +212.5%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21991.7%
Contains more Vitamin B2Vitamin B2 +328.1%
Contains more Vitamin B3Vitamin B3 +62.3%
Contains more Vitamin B5Vitamin B5 +144.9%
Contains more Vitamin B12Vitamin B12 +318.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +143.1%
Contains more CholineCholine +47%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B6Vitamin B6 +30.7%
~equal in Vitamin D ~0µg

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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +210.3%
Contains more FatsFats +62900%
Contains more CarbsCarbs +292%
Contains more WaterWater +16.1%
Contains more OtherOther +702.4%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +88800%
Contains more Poly. FatPolyunsaturated fat +67333.3%
Contains less Sat. FatSaturated fat -99.8%

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 Fish sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Fish sauce DV% diff.
Sodium 569mg 7851mg 317%
Vitamin B1 2.651mg 0.012mg 220%
Vitamin B12 2.01µg 0.48µg 64%
Manganese 0.951mg 0.233mg 31%
Phosphorus 206mg 7mg 28%
Magnesium 56mg 175mg 28%
Selenium 22.6µg 9.1µg 25%
Protein 15.7g 5.06g 21%
Fiber 4.9g 0g 20%
Iron 2.41mg 0.78mg 20%
Folate 124µg 51µg 18%
Copper 0.2mg 0.05mg 17%
Vitamin B2 0.244mg 0.057mg 14%
Polyunsaturated fat 2.023g 0.003g 13%
Zinc 1.26mg 0.2mg 10%
Fats 6.3g 0.01g 10%
Vitamin B3 3.753mg 2.313mg 9%
Calcium 136mg 43mg 9%
Vitamin B6 0.303mg 0.396mg 7%
Saturated fat 1.44g 0.003g 7%
Calories 177kcal 35kcal 7%
Carbs 14.27g 3.64g 4%
Vitamin K 4.2µg 0µg 4%
Monounsaturated fat 1.778g 0.002g 4%
Vitamin C 4.5mg 0.5mg 4%
Vitamin B5 0.289mg 0.118mg 3%
Vitamin E 0.23mg 0mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Potassium 333mg 288mg 1%
Choline 19.4mg 13.2mg 1%
Net carbs 9.37g 3.64g N/A
Sugar 1.07g 3.64g N/A
Vitamin A 1µg 4µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g 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 Fish sauce
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
20%
Fish sauce
Minerals Daily Need Coverage Score
71%
Veggie burger
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 7282mg)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 1.437g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.