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Veggie burger vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between veggie burgers and rainbow trout?

  • Veggie burgers are higher in vitamin B1, manganese, folate, iron, and fiber, yet rainbow trout is higher in vitamin D, vitamin B12, and vitamin B5.
  • Veggie burgers' daily need coverage for vitamin B1 is 211% more.
  • The amount of sodium in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used Veggie burgers or soyburgers, unprepared and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Veggie burger vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +444%
Contains more IronIron +677.4%
Contains more CopperCopper +334.8%
Contains more ZincZinc +180%
Contains more ManganeseManganese +8545.5%
Contains more PotassiumPotassium +13.2%
Contains less SodiumSodium -91%
~equal in Phosphorus ~226mg
~equal in Selenium ~23.6µg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +55.2%
Contains more Vitamin B1Vitamin B1 +2109.2%
Contains more Vitamin B2Vitamin B2 +171.1%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +1027.3%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin EVitamin E +917.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin B5Vitamin B5 +476.8%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin B12Vitamin B12 +113.9%
Contains more CholineCholine +235.1%

All nutrients comparison - raw data values

Nutrient Veggie burger Rainbow trout DV% diff.
Vitamin B1 2.651mg 0.12mg 211%
Vitamin B12 2.01µg 4.3µg 95%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Manganese 0.951mg 0.011mg 41%
Vitamin B5 0.289mg 1.667mg 28%
Folate 124µg 11µg 28%
Iron 2.41mg 0.31mg 26%
Sodium 569mg 51mg 23%
Fiber 4.9g 0g 20%
Cholesterol 5mg 59mg 18%
Copper 0.2mg 0.046mg 17%
Vitamin E 0.23mg 2.34mg 14%
Vitamin B2 0.244mg 0.09mg 12%
Calcium 136mg 25mg 11%
Vitamin B3 3.753mg 5.567mg 11%
Vitamin A 1µg 84µg 9%
Protein 15.7g 19.94g 8%
Choline 19.4mg 65mg 8%
Zinc 1.26mg 0.45mg 7%
Magnesium 56mg 25mg 7%
Carbs 14.27g 0g 5%
Phosphorus 206mg 226mg 3%
Vitamin K 4.2µg 0.1µg 3%
Polyunsaturated fat 2.023g 1.507g 3%
Vitamin B6 0.303mg 0.34mg 3%
Calories 177kcal 141kcal 2%
Selenium 22.6µg 23.6µg 2%
Starch 5.78g 2%
Vitamin C 4.5mg 2.9mg 2%
Potassium 333mg 377mg 1%
Monounsaturated fat 1.778g 1.979g 1%
Fats 6.3g 6.18g 0%
Net carbs 9.37g 0g N/A
Sugar 1.07g 0g N/A
Trans fat 0.047g N/A
Saturated fat 1.44g 1.383g 0%
Tryptophan 0.162mg 0.234mg 0%
Threonine 0.605mg 0.915mg 0%
Isoleucine 0.78mg 0.962mg 0%
Leucine 1.399mg 1.696mg 0%
Lysine 1.004mg 1.916mg 0%
Methionine 0.291mg 0.618mg 0%
Phenylalanine 0.885mg 0.815mg 0%
Valine 0.89mg 1.075mg 0%
Histidine 0.465mg 0.614mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.081g 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +3050%
Contains more ProteinProtein +27%
Contains more WaterWater +20.6%
~equal in Fats ~6.18g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Poly. FatPolyunsaturated fat +34.2%
Contains more Mono. FatMonounsaturated fat +11.3%
~equal in Saturated fat ~1.383g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.