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  6. Veggie burger vs. McDonald's Filet-O-Fish

Veggie burger vs. McDonald's Filet-O-Fish — In-Depth Nutrition Comparison

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How are Veggie burger and McDonald's Filet-O-Fish different?

  • Veggie burger has more Vitamin B1, Vitamin B12, Manganese, Folate, Copper, Fiber, Iron, Phosphorus, and Vitamin B3 than McDonald's Filet-O-Fish.
  • Daily need coverage for Vitamin B1 from Veggie burger is 203% higher.
  • Veggie burger contains 6 times more Folate than McDonald's Filet-O-Fish. While Veggie burger contains 124µg of Folate, McDonald's Filet-O-Fish contains only 21µg.
  • Veggie burger has less Cholesterol.

Veggie burgers or soyburgers, unprepared and McDONALD'S, FILET-O-FISH are the varieties used in this article.

Infographic

Veggie burger vs McDonald's Filet-O-Fish 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.
Veggie burger
Veggie burger
8
:
2
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish
Contains more Calcium +13.3%
Contains more Iron +54.5%
Contains more Magnesium +107.4%
Contains more Phosphorus +50.4%
Contains more Potassium +51.4%
Contains more Zinc +117.2%
Contains more Copper +203%
Contains more Manganese +263%
Contains less Sodium -23.7%
Contains more Selenium +12.8%
Veggie burger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
McDonald's Filet-O-Fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 59% 20% 59% 20% 57% 16% 22% 35% 140%
Contains more Calcium +13.3%
Contains more Iron +54.5%
Contains more Magnesium +107.4%
Contains more Phosphorus +50.4%
Contains more Potassium +51.4%
Contains more Zinc +117.2%
Contains more Copper +203%
Contains more Manganese +263%
Contains less Sodium -23.7%
Contains more Selenium +12.8%

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.
Veggie burger
Veggie burger
10
:
2
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish
Contains more Vitamin C +1400%
Contains more Vitamin B1 +1156.4%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +69.1%
Contains more Folate +490.5%
Contains more Vitamin B12 +86.1%
Contains more Vitamin E +408.7%
Contains more Vitamin K +16.7%
Veggie burger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
McDonald's Filet-O-Fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 1% 53% 30% 42% 0% 0% 16% 136% 13%
Contains more Vitamin C +1400%
Contains more Vitamin B1 +1156.4%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +69.1%
Contains more Folate +490.5%
Contains more Vitamin B12 +86.1%
Contains more Vitamin E +408.7%
Contains more Vitamin K +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veggie burger
Veggie burger
3
:
2
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish
Contains more Protein +39.4%
Contains more Water +33.8%
Contains more Other +29.2%
Contains more Fats +132.4%
Contains more Carbs +84.9%
Veggie burger
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
McDonald's Filet-O-Fish
11% 15% 26% 46% 2%
Protein: 11.26 g
Fats: 14.64 g
Carbs: 26.39 g
Water: 45.76 g
Other: 1.95 g
Contains more Protein +39.4%
Contains more Water +33.8%
Contains more Other +29.2%
Contains more Fats +132.4%
Contains more Carbs +84.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veggie burger
Veggie burger
1
:
2
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +125.3%
Contains more Polyunsaturated fat +194.2%
Veggie burger
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
McDonald's Filet-O-Fish
22% 31% 47%
Saturated Fat: 2.833 g
Monounsaturated Fat: 4.005 g
Polyunsaturated fat: 5.952 g
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +125.3%
Contains more Polyunsaturated fat +194.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Veggie burger
Veggie burger
2
:
4
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish
Contains more Starch +∞%
Contains more Sucrose +520%
Contains more Glucose +284.6%
Contains more Fructose +1384.6%
Contains more Lactose +233.3%
Contains more Maltose +∞%
Veggie burger
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
McDonald's Filet-O-Fish
3% 27% 53% 5% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 1 g
Fructose: 1.93 g
Lactose: 0.2 g
Maltose: 0.43 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +520%
Contains more Glucose +284.6%
Contains more Fructose +1384.6%
Contains more Lactose +233.3%
Contains more Maltose +∞%

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 McDonald's Filet-O-Fish
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger McDonald's Filet-O-Fish Opinion
Net carbs 9.37g 24.99g McDonald's Filet-O-Fish
Protein 15.7g 11.26g Veggie burger
Fats 6.3g 14.64g McDonald's Filet-O-Fish
Carbs 14.27g 26.39g McDonald's Filet-O-Fish
Calories 177kcal 282kcal McDonald's Filet-O-Fish
Starch 5.78g Veggie burger
Fructose 0.13g 1.93g McDonald's Filet-O-Fish
Sugar 1.07g 3.67g Veggie burger
Fiber 4.9g 1.4g Veggie burger
Calcium 136mg 120mg Veggie burger
Iron 2.41mg 1.56mg Veggie burger
Magnesium 56mg 27mg Veggie burger
Phosphorus 206mg 137mg Veggie burger
Potassium 333mg 220mg Veggie burger
Sodium 569mg 434mg McDonald's Filet-O-Fish
Zinc 1.26mg 0.58mg Veggie burger
Copper 0.2mg 0.066mg Veggie burger
Manganese 0.951mg 0.262mg Veggie burger
Selenium 22.6µg 25.5µg McDonald's Filet-O-Fish
Vitamin A 16IU Veggie burger
Vitamin A RAE 1µg Veggie burger
Vitamin E 0.23mg 1.17mg McDonald's Filet-O-Fish
Vitamin C 4.5mg 0.3mg Veggie burger
Vitamin B1 2.651mg 0.211mg Veggie burger
Vitamin B2 0.244mg 0.13mg Veggie burger
Vitamin B3 3.753mg 2.22mg Veggie burger
Vitamin B5 0.289mg Veggie burger
Vitamin B6 0.303mg Veggie burger
Folate 124µg 21µg Veggie burger
Vitamin B12 2.01µg 1.08µg Veggie burger
Vitamin K 4.2µg 4.9µg McDonald's Filet-O-Fish
Tryptophan 0.162mg Veggie burger
Threonine 0.605mg Veggie burger
Isoleucine 0.78mg Veggie burger
Leucine 1.399mg Veggie burger
Lysine 1.004mg Veggie burger
Methionine 0.291mg Veggie burger
Phenylalanine 0.885mg Veggie burger
Valine 0.89mg Veggie burger
Histidine 0.465mg Veggie burger
Cholesterol 5mg 32mg Veggie burger
Trans Fat 0.128g Veggie burger
Saturated Fat 1.44g 2.833g Veggie burger
Omega-3 - DHA 0g 0.061g McDonald's Filet-O-Fish
Omega-3 - EPA 0g 0.03g McDonald's Filet-O-Fish
Omega-3 - DPA 0g 0.005g McDonald's Filet-O-Fish
Monounsaturated Fat 1.778g 4.005g McDonald's Filet-O-Fish
Polyunsaturated fat 2.023g 5.952g McDonald's Filet-O-Fish
Omega-6 - Eicosadienoic acid 0g 0.007g McDonald's Filet-O-Fish
Omega-6 - Linoleic acid 5.106g McDonald's Filet-O-Fish
Omega-6 - Gamma-linoleic acid 0g 0.024g McDonald's Filet-O-Fish
Omega-3 - ALA 0.081g 0.614g McDonald's Filet-O-Fish
Omega-6 - Dihomo-gamma-linoleic acid 0.006g McDonald's Filet-O-Fish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger McDonald's Filet-O-Fish
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
104%
Veggie burger
26%
McDonald's Filet-O-Fish
Minerals Daily Need Coverage Score
71%
Veggie burger
46%
McDonald's Filet-O-Fish

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.6g)
Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Veggie burger
Veggie burger is lower in Saturated Fat (difference - 1.393g)
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 contains less Sodium?
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish contains less Sodium (difference - 135mg)
Which food is lower in glycemic index?
McDonald's Filet-O-Fish
McDonald's Filet-O-Fish 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. McDonald's Filet-O-Fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170319/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.