Cereal vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on differences between cereal and veggie burgers
- Cereal is higher in vitamin B6, iron, vitamin B1, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet veggie burgers are higher in selenium and phosphorus.
- Cereal covers your daily vitamin B6 needs 437% more than veggie burgers.
- Cereal contains 175 times more vitamin A than veggie burgers. While cereal contains 2792IU of vitamin A, veggie burgers contain only 16IU.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Veggie burgers or soyburgers, unprepared.
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 more MagnesiumMagnesium | +194.7% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +217.1% |
| Contains more CopperCopper | +46% |
| Contains more PhosphorusPhosphorus | +167.5% |
| Contains less SodiumSodium | -28.4% |
| Contains more ManganeseManganese | +20.4% |
| Contains more SeleniumSelenium | +258.7% |
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 CVitamin C | +755.6% |
| Contains more Vitamin AVitamin A | +81300% |
| Contains more Vitamin B1Vitamin B1 | +137.2% |
| Contains more Vitamin B2Vitamin B2 | +1486.1% |
| Contains more Vitamin B3Vitamin B3 | +689.2% |
| Contains more Vitamin B6Vitamin B6 | +1875.6% |
| Contains more Vitamin EVitamin E | +187.5% |
| Contains more Vitamin B5Vitamin B5 | +27.9% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 5.986mg | 0.303mg | 437% |
| Iron | 34.06mg | 2.41mg | 396% |
| Vitamin B1 | 6.288mg | 2.651mg | 303% |
| Vitamin B2 | 3.87mg | 0.244mg | 279% |
| Vitamin B3 | 29.62mg | 3.753mg | 162% |
| Vitamin A | 814µg | 1µg | 90% |
| Vitamin B12 | 2.01µg | 84% | |
| Zinc | 7.6mg | 1.26mg | 58% |
| Vitamin C | 38.5mg | 4.5mg | 38% |
| Folate | 124µg | 31% | |
| Selenium | 6.3µg | 22.6µg | 30% |
| Carbs | 86.85g | 14.27g | 24% |
| Protein | 6.06g | 15.7g | 19% |
| Phosphorus | 77mg | 206mg | 18% |
| Fiber | 1.4g | 4.9g | 14% |
| Calcium | 10mg | 136mg | 13% |
| Polyunsaturated fat | 0.354g | 2.023g | 11% |
| Calories | 378kcal | 177kcal | 10% |
| Sodium | 795mg | 569mg | 10% |
| Magnesium | 19mg | 56mg | 9% |
| Fats | 1.08g | 6.3g | 8% |
| Potassium | 105mg | 333mg | 7% |
| Manganese | 0.79mg | 0.951mg | 7% |
| Copper | 0.137mg | 0.2mg | 7% |
| Saturated fat | 0.26g | 1.44g | 5% |
| Vitamin K | 0µg | 4.2µg | 4% |
| Choline | 19.4mg | 4% | |
| Monounsaturated fat | 0.204g | 1.778g | 4% |
| Cholesterol | 5mg | 2% | |
| Starch | 5.78g | 2% | |
| Vitamin B5 | 0.226mg | 0.289mg | 1% |
| Vitamin E | 0.08mg | 0.23mg | 1% |
| Net carbs | 85.45g | 9.37g | N/A |
| Sugar | 10.35g | 1.07g | N/A |
| Tryptophan | 0.066mg | 0.162mg | 0% |
| Threonine | 0.241mg | 0.605mg | 0% |
| Isoleucine | 0.26mg | 0.78mg | 0% |
| Leucine | 0.767mg | 1.399mg | 0% |
| Lysine | 0.113mg | 1.004mg | 0% |
| Methionine | 0.13mg | 0.291mg | 0% |
| Phenylalanine | 0.365mg | 0.885mg | 0% |
| Valine | 0.344mg | 0.89mg | 0% |
| Histidine | 0.162mg | 0.465mg | 0% |
| Fructose | 0.26g | 0.13g | 0% |
| Omega-3 - ALA | 0.081g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more CarbsCarbs | +508.6% |
| Contains more ProteinProtein | +159.1% |
| Contains more FatsFats | +483.3% |
| Contains more WaterWater | +1519.3% |
| Contains more OtherOther | +13% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | -81.9% |
| Contains more Mono. FatMonounsaturated fat | +771.6% |
| Contains more Poly. FatPolyunsaturated fat | +471.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
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
| Contains more SucroseSucrose | +1471% |
| Contains more FructoseFructose | +100% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Glucose
~0.26g
~equal in
Galactose
~0g
