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Margarine vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between margarine and veggie burgers

  • Margarine is richer in vitamin K, vitamin A, and vitamin E, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, iron, and phosphorus.
  • Daily need coverage for vitamin B1 for veggie burgers is 220% higher.
  • Margarine contains 224 times more vitamin A than veggie burgers. Margarine contains 3577IU of vitamin A, while veggie burgers contain 16IU.
  • Veggie burgers contain less saturated fat.
  • Margarine has a lower glycemic index than veggie burgers.

Food types used in this article are Margarine, regular, 80% fat, composite, stick, without salt and Veggie burgers or soyburgers, unprepared.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +4433.3%
Contains more PotassiumPotassium +1750%
Contains more IronIron +3916.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +4020%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 +81800%
Contains more Vitamin EVitamin E +3813%
Contains more Vitamin KVitamin K +2114.3%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin B1Vitamin B1 +26410%
Contains more Vitamin B2Vitamin B2 +559.5%
Contains more Vitamin B3Vitamin B3 +16217.4%
Contains more Vitamin B6Vitamin B6 +3266.7%
Contains more Vitamin B12Vitamin B12 +1910%
Contains more FolateFolate +12300%
Contains more CholineCholine +56.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Veggie burger DV% diff.
Vitamin B1 0.01mg 2.651mg 220%
Polyunsaturated fat 24.302g 2.023g 149%
Fats 80.71g 6.3g 114%
Monounsaturated fat 38.877g 1.778g 93%
Vitamin A 819µg 1µg 91%
Vitamin B12 0.1µg 2.01µg 80%
Vitamin K 93µg 4.2µg 74%
Saturated fat 15.189g 1.44g 62%
Vitamin E 9mg 0.23mg 58%
Selenium 0µg 22.6µg 41%
Manganese 0.951mg 41%
Folate 1µg 124µg 31%
Protein 0.16g 15.7g 31%
Phosphorus 5mg 206mg 29%
Iron 0.06mg 2.41mg 29%
Calories 717kcal 177kcal 27%
Sodium 2mg 569mg 25%
Vitamin B6 0.009mg 0.303mg 23%
Vitamin B3 0.023mg 3.753mg 23%
Copper 0mg 0.2mg 22%
Fiber 0g 4.9g 20%
Vitamin B2 0.037mg 0.244mg 16%
Calcium 3mg 136mg 13%
Magnesium 3mg 56mg 13%
Zinc 0mg 1.26mg 11%
Potassium 18mg 333mg 9%
Vitamin B5 0.289mg 6%
Carbs 0.7g 14.27g 5%
Vitamin C 0.2mg 4.5mg 5%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Choline 12.4mg 19.4mg 1%
Net carbs 0.7g 9.37g N/A
Sugar 0g 1.07g N/A
Trans fat 14.89g N/A
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
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +1181.1%
Contains more ProteinProtein +9712.5%
Contains more CarbsCarbs +1938.6%
Contains more WaterWater +270.5%
Contains more OtherOther +31.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +2086.6%
Contains more Poly. FatPolyunsaturated fat +1101.3%
Contains less Sat. FatSaturated fat -90.5%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.