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Jerky vs. Veggie burger — In-Depth Nutrition Comparison

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How are jerky and veggie burgers different?

  • Jerky is higher in zinc, iron, phosphorus, and choline; however, veggie burgers are richer in vitamin B1, vitamin B12, manganese, and selenium.
  • Daily need coverage for vitamin B1 for veggie burgers is 208% higher.
  • Jerky contains 8 times more saturated fat than veggie burgers. While jerky contains 10.85g of saturated fat, veggie burgers contain only 1.44g.
  • Jerky has a lower glycemic index (0) than veggie burgers (59).

Snacks, beef jerky, chopped, and formed and Veggie burgers or soyburgers, unprepared are the varieties used in this article.

Infographic

Jerky 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.
Jerky
Jerky
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 PotassiumPotassium +79.3%
Contains more IronIron +124.9%
Contains more CopperCopper +13.5%
Contains more ZincZinc +543.7%
Contains more PhosphorusPhosphorus +97.6%
Contains more CalciumCalcium +580%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +756.8%
Contains more SeleniumSelenium +111.2%
~equal in Magnesium ~56mg

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.
Jerky
Jerky
3
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% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 EVitamin E +113%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +462.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1621.4%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +77.3%
Contains more Vitamin B6Vitamin B6 +69.3%
Contains more Vitamin B12Vitamin B12 +103%
Contains more Vitamin KVitamin K +82.6%
~equal in Folate ~124µg

All nutrients comparison - raw data values

Nutrient Jerky Veggie burger DV% diff.
Vitamin B1 0.154mg 2.651mg 208%
Sodium 2081mg 569mg 66%
Zinc 8.11mg 1.26mg 62%
Saturated fat 10.85g 1.44g 43%
Vitamin B12 0.99µg 2.01µg 43%
Iron 5.42mg 2.41mg 38%
Manganese 0.111mg 0.951mg 37%
Protein 33.2g 15.7g 35%
Fats 25.6g 6.3g 30%
Phosphorus 407mg 206mg 29%
Monounsaturated fat 11.305g 1.778g 24%
Selenium 10.7µg 22.6µg 22%
Choline 109.1mg 19.4mg 16%
Cholesterol 48mg 5mg 14%
Vitamin B3 1.732mg 3.753mg 13%
Calories 410kcal 177kcal 12%
Calcium 20mg 136mg 12%
Fiber 1.8g 4.9g 12%
Vitamin B6 0.179mg 0.303mg 10%
Potassium 597mg 333mg 8%
Vitamin B2 0.142mg 0.244mg 8%
Polyunsaturated fat 1.011g 2.023g 7%
Vitamin C 0mg 4.5mg 5%
Folate 134µg 124µg 3%
Vitamin B5 0.163mg 0.289mg 3%
Copper 0.227mg 0.2mg 3%
Vitamin K 2.3µg 4.2µg 2%
Starch 5.78g 2%
Vitamin E 0.49mg 0.23mg 2%
Vitamin D 0.3µg 0µg 2%
Magnesium 51mg 56mg 1%
Vitamin D 11IU 0IU 1%
Carbs 11g 14.27g 1%
Net carbs 9.2g 9.37g N/A
Sugar 9g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +111.5%
Contains more FatsFats +306.3%
Contains more OtherOther +171.4%
Contains more CarbsCarbs +29.7%
Contains more WaterWater +162%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +535.8%
Contains less Sat. FatSaturated fat -86.7%
Contains more Poly. FatPolyunsaturated fat +100.1%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.