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  6. Veggie burger vs. Pacific saury raw

Veggie burger vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are veggie burgers and pacific saury raw different?

  • Veggie burgers are higher in vitamin B1, manganese, folate, iron, fiber, selenium, copper, and vitamin B6; however, pacific saury raw is richer in vitamin D.
  • Daily need coverage for vitamin B1 for veggie burgers is 216% higher.
  • Pacific saury raw has less sodium.
  • Pacific saury raw has a lower glycemic index (0) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Veggie burger vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +80.6%
Contains more CalciumCalcium +138.6%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +338.2%
Contains more CopperCopper +292.2%
Contains more ZincZinc +88.1%
Contains more ManganeseManganese +296.3%
Contains more SeleniumSelenium +79.4%
Contains less SodiumSodium -93.1%
~equal in Phosphorus ~220mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +18.4%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B1Vitamin B1 +4470.7%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B6Vitamin B6 +159%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +726.7%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +159.5%
Contains more CholineCholine +235.1%
~equal in Vitamin B12 ~2µg

All nutrients comparison - raw data values

Nutrient Veggie burger Pacific saury raw DV% diff.
Vitamin B1 2.651mg 0.058mg 216%
Manganese 0.951mg 0.24mg 31%
Folate 124µg 15µg 27%
Iron 2.41mg 0.55mg 23%
Sodium 569mg 39mg 23%
Fiber 4.9g 0g 20%
Selenium 22.6µg 12.6µg 18%
Copper 0.2mg 0.051mg 17%
Vitamin B6 0.303mg 0.117mg 14%
Vitamin B2 0.244mg 0.063mg 14%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Polyunsaturated fat 2.023g 0.202g 12%
Cholesterol 5mg 39mg 11%
Vitamin B5 0.289mg 0.75mg 9%
Vitamin B3 3.753mg 2.3mg 9%
Fats 6.3g 0.69g 9%
Calcium 136mg 57mg 8%
Choline 19.4mg 65mg 8%
Protein 15.7g 19.26g 7%
Saturated fat 1.44g 0.118g 6%
Magnesium 56mg 31mg 6%
Zinc 1.26mg 0.67mg 5%
Carbs 14.27g 0g 5%
Monounsaturated fat 1.778g 0.157g 4%
Calories 177kcal 88kcal 4%
Vitamin K 4.2µg 0.1µg 3%
Vitamin A 1µg 21µg 2%
Phosphorus 206mg 220mg 2%
Starch 5.78g 2%
Potassium 333mg 259mg 2%
Vitamin C 4.5mg 3.8mg 1%
Net carbs 9.37g 0g N/A
Sugar 1.07g 0g N/A
Vitamin E 0.23mg 0.2mg 0%
Vitamin B12 2.01µg 2µg 0%
Tryptophan 0.162mg 0.216mg 0%
Threonine 0.605mg 0.844mg 0%
Isoleucine 0.78mg 0.887mg 0%
Leucine 1.399mg 1.565mg 0%
Lysine 1.004mg 1.768mg 0%
Methionine 0.291mg 0.57mg 0%
Phenylalanine 0.885mg 0.752mg 0%
Valine 0.89mg 0.992mg 0%
Histidine 0.465mg 0.567mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +813%
Contains more CarbsCarbs +∞%
Contains more OtherOther +123%
Contains more ProteinProtein +22.7%
Contains more WaterWater +28.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1032.5%
Contains more Poly. FatPolyunsaturated fat +901.5%
Contains less Sat. FatSaturated fat -91.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.