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Veggie burger vs. Roe — In-Depth Nutrition Comparison

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The main differences between veggie burgers and roe

  • Veggie burgers are richer in vitamin B1, manganese, iron, and fiber, yet roe is richer in vitamin B12, vitamin B2, selenium, and phosphorus.
  • Daily need coverage for vitamin B12 for roe is 397% higher.
  • Roe contains less sodium.
  • Roe has a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Fish, roe, mixed species, cooked, dry heat.

Infographic

Veggie burger vs Roe 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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +213%
Contains more CopperCopper +56.3%
Contains more ManganeseManganese +7215.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -79.4%
Contains more SeleniumSelenium +128.8%
~equal in Zinc ~1.28mg

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%
Roe
Roe
5
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +857%
Contains more Vitamin B3Vitamin B3 +71.2%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +34.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +264.4%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B2Vitamin B2 +288.9%
Contains more Vitamin B5Vitamin B5 +299.3%
Contains more Vitamin B12Vitamin B12 +474.1%
~equal in Vitamin D ~µg

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +643.2%
Contains more ProteinProtein +82.3%
Contains more FatsFats +30.6%
~equal in Water ~58.63g
~equal in Other ~2.6g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -22.8%
Contains more Mono. FatMonounsaturated fat +19.7%
Contains more Poly. FatPolyunsaturated fat +68.3%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Roe DV% diff.
Vitamin B12 2.01µg 11.54µg 397%
Vitamin B1 2.651mg 0.277mg 198%
Cholesterol 5mg 479mg 158%
Vitamin B2 0.244mg 0.949mg 54%
Selenium 22.6µg 51.7µg 53%
Phosphorus 206mg 515mg 44%
Manganese 0.951mg 0.013mg 41%
Protein 15.7g 28.62g 26%
Iron 2.41mg 0.77mg 21%
Sodium 569mg 117mg 20%
Fiber 4.9g 0g 20%
Vitamin B5 0.289mg 1.154mg 17%
Vitamin C 4.5mg 16.4mg 13%
Calcium 136mg 28mg 11%
Vitamin A 1µg 91µg 10%
Vitamin B3 3.753mg 2.192mg 10%
Vitamin B6 0.303mg 0.185mg 9%
Polyunsaturated fat 2.023g 3.404g 9%
Copper 0.2mg 0.128mg 8%
Folate 124µg 92µg 8%
Magnesium 56mg 26mg 7%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Carbs 14.27g 1.92g 4%
Fats 6.3g 8.23g 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Saturated fat 1.44g 1.866g 2%
Monounsaturated fat 1.778g 2.129g 1%
Calories 177kcal 204kcal 1%
Potassium 333mg 283mg 1%
Net carbs 9.37g 1.92g N/A
Sugar 1.07g N/A
Zinc 1.26mg 1.28mg 0%
Tryptophan 0.162mg 0.375mg 0%
Threonine 0.605mg 1.305mg 0%
Isoleucine 0.78mg 1.465mg 0%
Leucine 1.399mg 2.509mg 0%
Lysine 1.004mg 2.179mg 0%
Methionine 0.291mg 0.71mg 0%
Phenylalanine 0.885mg 1.401mg 0%
Valine 0.89mg 1.676mg 0%
Histidine 0.465mg 0.778mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Roe
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
157%
Roe
Minerals Daily Need Coverage Score
71%
Veggie burger
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 474mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.426g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $100)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 452mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.