Veggie burger vs. Swordfish — In-Depth Nutrition Comparison
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How are Veggie burger and Swordfish different?
- Veggie burger is richer in Vitamin B1, Manganese, Folate, and Iron, while Swordfish is higher in Vitamin D, Selenium, Vitamin B3, and Vitamin B6.
- Veggie burger covers your daily need of Vitamin B1 214% more than Swordfish.
- Veggie burger contains 73 times more Manganese than Swordfish. Veggie burger contains 0.951mg of Manganese, while Swordfish contains 0.013mg.
- Swordfish is lower in Sodium.
Veggie burgers or soyburgers, unprepared and Fish, swordfish, cooked, dry heat types were used in this article.
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.
Contains
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Calcium
+2166.7%
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Iron
+435.6%
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Magnesium
+60%
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Zinc
+61.5%
Contains
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Copper
+334.8%
Contains
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Manganese
+7215.4%
Contains
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Phosphorus
+47.6%
Contains
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Potassium
+49.8%
Contains
less
Sodium
-83%
Contains
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Selenium
+203.1%
Contains
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Calcium
+2166.7%
Contains
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Iron
+435.6%
Contains
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Magnesium
+60%
Contains
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Zinc
+61.5%
Contains
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Copper
+334.8%
Contains
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Manganese
+7215.4%
Contains
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Phosphorus
+47.6%
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Potassium
+49.8%
Contains
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Sodium
-83%
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Selenium
+203.1%
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
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Vitamin C
+∞%
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Vitamin B1
+2878.7%
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Vitamin B2
+287.3%
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Folate
+6100%
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Vitamin B12
+24.1%
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Vitamin K
+4100%
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Vitamin A
+706.3%
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Vitamin E
+947.8%
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Vitamin D
+∞%
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Vitamin B3
+146.6%
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Vitamin B5
+44.3%
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Vitamin B6
+103%
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Vitamin C
+∞%
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Vitamin B1
+2878.7%
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Vitamin B2
+287.3%
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Folate
+6100%
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Vitamin B12
+24.1%
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Vitamin K
+4100%
Contains
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Vitamin A
+706.3%
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Vitamin E
+947.8%
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Vitamin D
+∞%
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Vitamin B3
+146.6%
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Vitamin B5
+44.3%
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Vitamin B6
+103%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+∞%
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Other
+600%
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Protein
+49.4%
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Fats
+25.9%
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Water
+11.5%
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Contains
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Carbs
+∞%
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Other
+600%
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Protein
+49.4%
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Fats
+25.9%
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Water
+11.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-24.6%
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Polyunsaturated fat
+47.9%
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Monounsaturated Fat
+99.3%
Saturated Fat:
1.44 g
Monounsaturated Fat:
1.778 g
Polyunsaturated fat:
2.023 g
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Contains
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Saturated Fat
-24.6%
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Polyunsaturated fat
+47.9%
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Monounsaturated Fat
+99.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.37g | 0g |
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| Protein | 15.7g | 23.45g |
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| Fats | 6.3g | 7.93g |
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| Carbs | 14.27g | 0g |
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| Calories | 177kcal | 172kcal |
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| Starch | 5.78g |
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| Fructose | 0.13g |
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| Sugar | 1.07g | 0g |
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| Fiber | 4.9g | 0g |
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| Calcium | 136mg | 6mg |
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| Iron | 2.41mg | 0.45mg |
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| Magnesium | 56mg | 35mg |
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| Phosphorus | 206mg | 304mg |
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| Potassium | 333mg | 499mg |
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| Sodium | 569mg | 97mg |
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| Zinc | 1.26mg | 0.78mg |
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| Copper | 0.2mg | 0.046mg |
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| Manganese | 0.951mg | 0.013mg |
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| Selenium | 22.6µg | 68.5µg |
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| Vitamin A | 16IU | 129IU |
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| Vitamin A RAE | 1µg | 43µg |
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| Vitamin E | 0.23mg | 2.41mg |
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| Vitamin D | 0IU | 666IU |
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| Vitamin D | 0µg | 16.6µg |
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| Vitamin C | 4.5mg | 0mg |
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| Vitamin B1 | 2.651mg | 0.089mg |
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| Vitamin B2 | 0.244mg | 0.063mg |
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| Vitamin B3 | 3.753mg | 9.254mg |
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| Vitamin B5 | 0.289mg | 0.417mg |
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| Vitamin B6 | 0.303mg | 0.615mg |
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| Folate | 124µg | 2µg |
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| Vitamin B12 | 2.01µg | 1.62µg |
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| Vitamin K | 4.2µg | 0.1µg |
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| Tryptophan | 0.162mg | 0.265mg |
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| Threonine | 0.605mg | 1.035mg |
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| Isoleucine | 0.78mg | 1.088mg |
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| Leucine | 1.399mg | 1.919mg |
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| Lysine | 1.004mg | 2.168mg |
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| Methionine | 0.291mg | 0.699mg |
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| Phenylalanine | 0.885mg | 0.922mg |
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| Valine | 0.89mg | 1.216mg |
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| Histidine | 0.465mg | 0.695mg |
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| Cholesterol | 5mg | 78mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.44g | 1.911g |
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| Omega-3 - DHA | 0g | 0.772g |
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| Omega-3 - EPA | 0g | 0.127g |
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| Omega-3 - DPA | 0g | 0.168g |
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| Monounsaturated Fat | 1.778g | 3.544g |
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| Polyunsaturated fat | 2.023g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.022g |
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| Omega-3 - ALA | 0.081g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
95%
Minerals Daily Need Coverage Score
71%
64%
Comparison summary
Which food is lower in Cholesterol?
Veggie burger is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Veggie burger is lower in Saturated Fat (difference - 0.471g)
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 472mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 59)
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.