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Ground beef vs. Veggie burger — In-Depth Nutrition Comparison

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Important differences between ground beef and veggie burgers

  • Ground beef has more zinc and vitamin B12; however, veggie burgers have more vitamin B1, manganese, folate, fiber, and copper.
  • Veggie burgers' daily need coverage for vitamin B1 is 217% more.
  • Ground beef has 18 times more cholesterol than veggie burgers. Ground beef has 88mg of cholesterol, while veggie burgers have 5mg.
  • Veggie burgers have a higher glycemic index than ground beef.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Veggie burgers or soyburgers, unprepared.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 ZincZinc +363.5%
Contains less SodiumSodium -87.2%
Contains more MagnesiumMagnesium +229.4%
Contains more CalciumCalcium +312.1%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +153.2%
Contains more PhosphorusPhosphorus +24.1%
Contains more ManganeseManganese +10466.7%
Contains more SeleniumSelenium +18.3%
~equal in Iron ~2.41mg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 +200%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin B12Vitamin B12 +23.9%
Contains more CholineCholine +277.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B1Vitamin B1 +5098%
Contains more Vitamin B2Vitamin B2 +42.7%
Contains more Vitamin KVitamin K +44.8%
Contains more FolateFolate +1671.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.753mg
~equal in Vitamin B6 ~0.303mg

All nutrients comparison - raw data values

Nutrient Ground beef Veggie burger DV% diff.
Vitamin B1 0.051mg 2.651mg 217%
Zinc 5.84mg 1.26mg 42%
Manganese 0.009mg 0.951mg 41%
Folate 7µg 124µg 29%
Cholesterol 88mg 5mg 28%
Sodium 73mg 569mg 22%
Saturated fat 6.073g 1.44g 21%
Vitamin B12 2.49µg 2.01µg 20%
Fiber 0g 4.9g 20%
Protein 23.87g 15.7g 16%
Fats 15.37g 6.3g 14%
Monounsaturated fat 7.322g 1.778g 14%
Copper 0.079mg 0.2mg 13%
Polyunsaturated fat 0.408g 2.023g 11%
Choline 73.2mg 19.4mg 10%
Calcium 33mg 136mg 10%
Magnesium 17mg 56mg 9%
Vitamin B2 0.171mg 0.244mg 6%
Phosphorus 166mg 206mg 6%
Selenium 19.1µg 22.6µg 6%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B5 0.512mg 0.289mg 4%
Calories 241kcal 177kcal 3%
Potassium 241mg 333mg 3%
Vitamin B3 4.026mg 3.753mg 2%
Starch 5.78g 2%
Iron 2.27mg 2.41mg 2%
Vitamin E 0.12mg 0.23mg 1%
Vitamin B6 0.311mg 0.303mg 1%
Vitamin K 2.9µg 4.2µg 1%
Net carbs 0g 9.37g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.07g N/A
Vitamin A 3µg 1µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.162mg 0%
Threonine 0.923mg 0.605mg 0%
Isoleucine 1.055mg 0.78mg 0%
Leucine 1.861mg 1.399mg 0%
Lysine 1.976mg 1.004mg 0%
Methionine 0.614mg 0.291mg 0%
Phenylalanine 0.931mg 0.885mg 0%
Valine 1.172mg 0.89mg 0%
Histidine 0.775mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +52%
Contains more FatsFats +144%
Contains more CarbsCarbs +∞%
~equal in Water ~61.21g
~equal in Other ~2.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +311.8%
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +395.8%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.