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

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Important differences between Veggie burger and Fish sandwich

  • Fish sandwich has less Vitamin B1, Vitamin B12, Manganese, Folate, Vitamin B6, Fiber, Copper, Phosphorus, Iron, and Vitamin B3.
  • Veggie burger's daily need coverage for Vitamin B1 is 203% more.
  • Veggie burger has 5 times more Fiber than Fish sandwich. Veggie burger has 4.9g of Fiber, while Fish sandwich has 1g.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Fast foods, fish sandwich, with tartar sauce.

Infographic

Veggie burger vs Fish sandwich 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.
Contains more Calcium +267.6%
Contains more Iron +60.7%
Contains more Magnesium +124%
Contains more Phosphorus +77.6%
Contains more Potassium +61.7%
Contains more Zinc +157.1%
Contains more Copper +166.7%
Contains more Manganese +260.2%
Contains more Selenium +25.6%
Equal in Sodium - 602
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Calcium +267.6%
Contains more Iron +60.7%
Contains more Magnesium +124%
Contains more Phosphorus +77.6%
Contains more Potassium +61.7%
Contains more Zinc +157.1%
Contains more Copper +166.7%
Contains more Manganese +260.2%
Contains more Selenium +25.6%
Equal in Sodium - 602

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.
:
Contains more Vitamin C +150%
Contains more Vitamin B1 +1162.4%
Contains more Vitamin B2 +74.3%
Contains more Vitamin B3 +74.6%
Contains more Vitamin B6 +332.9%
Contains more Folate +169.6%
Contains more Vitamin B12 +195.6%
Contains more Vitamin A +443.8%
Contains more Vitamin E +139.1%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +28%
Contains more Vitamin K +223.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin C +150%
Contains more Vitamin B1 +1162.4%
Contains more Vitamin B2 +74.3%
Contains more Vitamin B3 +74.6%
Contains more Vitamin B6 +332.9%
Contains more Folate +169.6%
Contains more Vitamin B12 +195.6%
Contains more Vitamin A +443.8%
Contains more Vitamin E +139.1%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +28%
Contains more Vitamin K +223.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.6%
Contains more Water +26.4%
Contains more Other +18.3%
Contains more Fats +97.6%
Contains more Carbs +87%
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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more Protein +52.6%
Contains more Water +26.4%
Contains more Other +18.3%
Contains more Fats +97.6%
Contains more Carbs +87%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +46%
Contains more Polyunsaturated fat +209.3%
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +46%
Contains more Polyunsaturated fat +209.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Glucose +361.5%
Contains more Fructose +1030.8%
Contains more Maltose +∞%
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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Glucose +361.5%
Contains more Fructose +1030.8%
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 Fish sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Fish sandwich Opinion
Net carbs 9.37g 25.69g Fish sandwich
Protein 15.7g 10.29g Veggie burger
Fats 6.3g 12.45g Fish sandwich
Carbs 14.27g 26.69g Fish sandwich
Calories 177kcal 257kcal Fish sandwich
Starch 5.78g Veggie burger
Fructose 0.13g 1.47g Fish sandwich
Sugar 1.07g 3.53g Veggie burger
Fiber 4.9g 1g Veggie burger
Calcium 136mg 37mg Veggie burger
Iron 2.41mg 1.5mg Veggie burger
Magnesium 56mg 25mg Veggie burger
Phosphorus 206mg 116mg Veggie burger
Potassium 333mg 206mg Veggie burger
Sodium 569mg 602mg Veggie burger
Zinc 1.26mg 0.49mg Veggie burger
Copper 0.2mg 0.075mg Veggie burger
Manganese 0.951mg 0.264mg Veggie burger
Selenium 22.6µg 18µg Veggie burger
Vitamin A 16IU 87IU Fish sandwich
Vitamin A RAE 1µg 6µg Fish sandwich
Vitamin E 0.23mg 0.55mg Fish sandwich
Vitamin D 0IU 9IU Fish sandwich
Vitamin D 0µg 0.2µg Fish sandwich
Vitamin C 4.5mg 1.8mg Veggie burger
Vitamin B1 2.651mg 0.21mg Veggie burger
Vitamin B2 0.244mg 0.14mg Veggie burger
Vitamin B3 3.753mg 2.15mg Veggie burger
Vitamin B5 0.289mg 0.37mg Fish sandwich
Vitamin B6 0.303mg 0.07mg Veggie burger
Folate 124µg 46µg Veggie burger
Vitamin B12 2.01µg 0.68µg Veggie burger
Vitamin K 4.2µg 13.6µg Fish sandwich
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 35mg Veggie burger
Trans Fat 0.08g Veggie burger
Saturated Fat 1.44g 1.949g Veggie burger
Omega-3 - DHA 0g 0.064g Fish sandwich
Omega-3 - EPA 0g 0.029g Fish sandwich
Omega-3 - DPA 0g 0.003g Fish sandwich
Monounsaturated Fat 1.778g 2.595g Fish sandwich
Polyunsaturated fat 2.023g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0g 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0g 0.023g Fish sandwich
Omega-3 - ALA 0.081g 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Fish sandwich
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
29%
Fish sandwich
Minerals Daily Need Coverage Score
71%
Veggie burger
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.46g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Veggie burger
Veggie burger is lower in Saturated Fat (difference - 0.509g)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 3)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.