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Cornmeal vs. Veggie burger — In-Depth Nutrition Comparison

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How are cornmeal and veggie burgers different?

  • Cornmeal is higher in iron and folate; however, veggie burgers are richer in vitamin B1, vitamin B12, manganese, selenium, phosphorus, copper, and calcium.
  • Daily need coverage for vitamin B1 for veggie burgers is 175% higher.
  • Cornmeal contains 2 times more iron than veggie burgers. While cornmeal contains 4.36mg of iron, veggie burgers contain only 2.41mg.
  • Cornmeal has less sodium.

Cornmeal, degermed, enriched, yellow and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 IronIron +80.9%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +4433.3%
Contains more PotassiumPotassium +134.5%
Contains more CopperCopper +163.2%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +446.6%
Contains more SeleniumSelenium +115.2%

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.
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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
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 +1000%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin B3Vitamin B3 +32.4%
Contains more FolateFolate +68.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +381.1%
Contains more Vitamin B5Vitamin B5 +20.4%
Contains more Vitamin B6Vitamin B6 +66.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +125.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +456.8%
Contains more ProteinProtein +120.8%
Contains more FatsFats +260%
Contains more WaterWater +447.5%
Contains more OtherOther +394.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -84.7%
Contains more Mono. FatMonounsaturated fat +355.9%
Contains more Poly. FatPolyunsaturated fat +144.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 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 StarchStarch +1168.2%
Contains more GlucoseGlucose +115.4%
Contains more FructoseFructose +30.8%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Sucrose ~0.62g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cornmeal Veggie burger DV% diff.
Vitamin B1 0.551mg 2.651mg 175%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.174mg 0.951mg 34%
Starch 73.3g 5.78g 28%
Iron 4.36mg 2.41mg 24%
Sodium 7mg 569mg 24%
Carbs 79.45g 14.27g 22%
Selenium 10.5µg 22.6µg 22%
Folate 209µg 124µg 21%
Protein 7.11g 15.7g 17%
Phosphorus 99mg 206mg 15%
Copper 0.076mg 0.2mg 14%
Calcium 3mg 136mg 13%
Vitamin B2 0.382mg 0.244mg 11%
Calories 370kcal 177kcal 10%
Vitamin B6 0.182mg 0.303mg 9%
Polyunsaturated fat 0.828g 2.023g 8%
Vitamin B3 4.968mg 3.753mg 8%
Fats 1.75g 6.3g 7%
Saturated fat 0.22g 1.44g 6%
Potassium 142mg 333mg 6%
Magnesium 32mg 56mg 6%
Zinc 0.66mg 1.26mg 5%
Vitamin C 0mg 4.5mg 5%
Fiber 3.9g 4.9g 4%
Vitamin K 0µg 4.2µg 4%
Monounsaturated fat 0.39g 1.778g 3%
Choline 8.6mg 19.4mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.24mg 0.289mg 1%
Vitamin E 0.12mg 0.23mg 1%
Vitamin A 11µg 1µg 1%
Net carbs 75.55g 9.37g N/A
Sugar 1.61g 1.07g N/A
Tryptophan 0.038mg 0.162mg 0%
Threonine 0.172mg 0.605mg 0%
Isoleucine 0.242mg 0.78mg 0%
Leucine 1.006mg 1.399mg 0%
Lysine 0.105mg 1.004mg 0%
Methionine 0.162mg 0.291mg 0%
Phenylalanine 0.366mg 0.885mg 0%
Valine 0.337mg 0.89mg 0%
Histidine 0.172mg 0.465mg 0%
Fructose 0.17g 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
42%
Cornmeal
97%
Veggie burger
Minerals Daily Need Coverage Score
37%
Cornmeal
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.54g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 9)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Cornmeal
Cornmeal is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Cornmeal
Cornmeal is lower in Saturated fat (difference - 1.22g)

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.