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Cheese vs. Veggie burger — In-Depth Nutrition Comparison

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What are the main differences between cheese and veggie burgers?

  • Cheese is richer in calcium, phosphorus, and vitamin A, while veggie burgers are higher in vitamin B1, manganese, vitamin B12, iron, and folate.
  • Veggie burgers' daily need coverage for vitamin B1 is 219% higher.
  • Veggie burgers have 78 times less vitamin A than cheese. Cheese has 1242IU of vitamin A, while veggie burgers have 16IU.
  • Veggie burgers are lower in cholesterol.
  • Veggie burgers have a higher glycemic index (59) than cheese (0).

We used Cheese, cheddar and Veggie burgers or soyburgers, unprepared types in this comparison.

Infographic

Cheese 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.
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +422.1%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +120.9%
Contains more SeleniumSelenium +26.1%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +338.2%
Contains more IronIron +1621.4%
Contains more CopperCopper +566.7%
Contains less SodiumSodium -12.9%
Contains more ManganeseManganese +3422.2%

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.
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +32900%
Contains more Vitamin EVitamin E +208.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +9041.4%
Contains more Vitamin B3Vitamin B3 +6261%
Contains more Vitamin B6Vitamin B6 +359.1%
Contains more Vitamin B12Vitamin B12 +82.7%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +359.3%
Contains more CholineCholine +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +45.7%
Contains more FatsFats +428.7%
Contains more OtherOther +47.2%
Contains more CarbsCarbs +361.8%
Contains more WaterWater +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +420%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +42.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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
Contains more LactoseLactose +100%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Glucose ~0.26g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Veggie burger DV% diff.
Vitamin B1 0.029mg 2.651mg 219%
Saturated fat 18.867g 1.44g 79%
Calcium 710mg 136mg 57%
Fats 33.31g 6.3g 42%
Manganese 0.027mg 0.951mg 40%
Vitamin B12 1.1µg 2.01µg 38%
Vitamin A 330µg 1µg 37%
Phosphorus 455mg 206mg 36%
Cholesterol 99mg 5mg 31%
Iron 0.14mg 2.41mg 28%
Folate 27µg 124µg 24%
Vitamin B3 0.059mg 3.753mg 23%
Zinc 3.64mg 1.26mg 22%
Fiber 0g 4.9g 20%
Copper 0.03mg 0.2mg 19%
Monounsaturated fat 9.246g 1.778g 19%
Vitamin B6 0.066mg 0.303mg 18%
Vitamin B2 0.428mg 0.244mg 14%
Protein 22.87g 15.7g 14%
Selenium 28.5µg 22.6µg 11%
Calories 404kcal 177kcal 11%
Potassium 76mg 333mg 8%
Magnesium 27mg 56mg 7%
Vitamin C 0mg 4.5mg 5%
Polyunsaturated fat 1.421g 2.023g 4%
Sodium 653mg 569mg 4%
Carbs 3.09g 14.27g 4%
Vitamin E 0.71mg 0.23mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 4.2µg 2%
Vitamin B5 0.41mg 0.289mg 2%
Starch 5.78g 2%
Choline 16.5mg 19.4mg 1%
Net carbs 3.09g 9.37g N/A
Sugar 0.48g 1.07g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.162mg 0%
Threonine 1.044mg 0.605mg 0%
Isoleucine 1.206mg 0.78mg 0%
Leucine 1.939mg 1.399mg 0%
Lysine 1.025mg 1.004mg 0%
Methionine 0.547mg 0.291mg 0%
Phenylalanine 1.074mg 0.885mg 0%
Valine 1.404mg 0.89mg 0%
Histidine 0.547mg 0.465mg 0%
Fructose 0g 0.13g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Veggie burger
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
35%
Cheese
97%
Veggie burger
Minerals Daily Need Coverage Score
79%
Cheese
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 84mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 17.427g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.59g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 59)
Which food is richer in minerals?
?
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.
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.