Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat Bread vs. Veggie burger — In-Depth Nutrition Comparison

Compare

Important differences between wheat Bread and veggie burgers

  • Wheat Bread has more iron, selenium, manganese, vitamin B3, and vitamin B2; however, veggie burgers have more vitamin B1, vitamin B12, vitamin B6, and folate.
  • Veggie burgers' daily need coverage for vitamin B1 is 184% more.
  • Wheat Bread has 2 times more iron than veggie burgers. Wheat Bread has 4.09mg of iron, while veggie burgers have 2.41mg.

The food varieties used in the comparison are Bread, wheat, toasted and Veggie burgers or soyburgers, unprepared.

Infographic

Wheat Bread vs Veggie burger 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more CalciumCalcium +21.3%
Contains more IronIron +69.7%
Contains more ZincZinc +16.7%
Contains more ManganeseManganese +44.8%
Contains more SeleniumSelenium +47.8%
Contains more PotassiumPotassium +49.3%
~equal in Magnesium ~56mg
~equal in Copper ~0.2mg
~equal in Phosphorus ~206mg
~equal in Sodium ~569mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin B3Vitamin B3 +66.5%
Contains more Vitamin B5Vitamin B5 +57.8%
Contains more Vitamin KVitamin K +35.7%
Contains more CholineCholine +13.9%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +503.9%
Contains more Vitamin B6Vitamin B6 +98%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44.2%
~equal in Vitamin E ~0.23mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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
Contains more CarbsCarbs +290.8%
Contains more ProteinProtein +21.1%
Contains more FatsFats +47.5%
Contains more WaterWater +152.6%
~equal in Other ~2.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +74.5%
Contains more Poly. FatPolyunsaturated fat +17.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Veggie burger
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Veggie burger DV% diff.
Vitamin B1 0.439mg 2.651mg 184%
Vitamin B12 0µg 2.01µg 84%
Iron 4.09mg 2.41mg 21%
Selenium 33.4µg 22.6µg 20%
Manganese 1.377mg 0.951mg 19%
Vitamin B3 6.25mg 3.753mg 16%
Carbs 55.77g 14.27g 14%
Vitamin B6 0.153mg 0.303mg 12%
Vitamin B2 0.382mg 0.244mg 11%
Folate 86µg 124µg 10%
Calories 313kcal 177kcal 7%
Vitamin C 0.2mg 4.5mg 5%
Protein 12.96g 15.7g 5%
Potassium 223mg 333mg 3%
Phosphorus 188mg 206mg 3%
Fats 4.27g 6.3g 3%
Calcium 165mg 136mg 3%
Vitamin B5 0.456mg 0.289mg 3%
Cholesterol 0mg 5mg 2%
Polyunsaturated fat 1.72g 2.023g 2%
Zinc 1.47mg 1.26mg 2%
Starch 5.78g 2%
Monounsaturated fat 1.019g 1.778g 2%
Saturated fat 0.989g 1.44g 2%
Vitamin K 5.7µg 4.2µg 1%
Magnesium 59mg 56mg 1%
Sodium 601mg 569mg 1%
Fiber 4.7g 4.9g 1%
Net carbs 51.07g 9.37g N/A
Sugar 6.42g 1.07g N/A
Copper 0.198mg 0.2mg 0%
Vitamin E 0.24mg 0.23mg 0%
Vitamin A 0µg 1µg 0%
Choline 22.1mg 19.4mg 0%
Tryptophan 0.092mg 0.162mg 0%
Threonine 0.299mg 0.605mg 0%
Isoleucine 0.258mg 0.78mg 0%
Leucine 0.461mg 1.399mg 0%
Lysine 0.215mg 1.004mg 0%
Methionine 0.105mg 0.291mg 0%
Phenylalanine 0.315mg 0.885mg 0%
Valine 0.31mg 0.89mg 0%
Histidine 0.15mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.161g 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
36%
Wheat Bread
97%
Veggie burger
Minerals Daily Need Coverage Score
89%
Wheat Bread
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 0.451g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 5.35g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 1)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.