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Oatmeal vs. Veggie burger — In-Depth Nutrition Comparison

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Significant differences between oatmeal and veggie burgers

  • Oatmeal has more iron; however, veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, phosphorus, manganese, copper, and fiber.
  • Veggie burgers cover your daily vitamin B1 needs 199% more than oatmeal.
  • Veggie burgers have 2 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while veggie burgers have 2.41mg.
  • Oatmeal contains less sodium.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of veggie burgers is 59.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Veggie burgers or soyburgers, unprepared.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +147.3%
Contains less SodiumSodium -91.4%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +445.9%
Contains more CopperCopper +203%
Contains more ZincZinc +103.2%
Contains more PhosphorusPhosphorus +167.5%
Contains more ManganeseManganese +70.4%
Contains more SeleniumSelenium +352%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +12900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +919.6%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +950%
Contains more FolateFolate +181.8%
Contains more CholineCholine +312.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.289mg
~equal in Vitamin B6 ~0.303mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 WaterWater +37.3%
Contains more ProteinProtein +562.4%
Contains more FatsFats +363.2%
Contains more CarbsCarbs +22.3%
Contains more OtherOther +342.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -84.3%
Contains more Mono. FatMonounsaturated fat +354.7%
Contains more Poly. FatPolyunsaturated fat +374.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 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 +79.4%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +113.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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.
Oatmeal Veggie burger
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Veggie burger DV% diff.
Vitamin B1 0.26mg 2.651mg 199%
Vitamin B12 0µg 2.01µg 84%
Iron 5.96mg 2.41mg 44%
Selenium 5µg 22.6µg 32%
Protein 2.37g 15.7g 27%
Sodium 49mg 569mg 23%
Folate 44µg 124µg 20%
Phosphorus 77mg 206mg 18%
Manganese 0.558mg 0.951mg 17%
Copper 0.066mg 0.2mg 15%
Vitamin A 130µg 1µg 14%
Fiber 1.7g 4.9g 13%
Polyunsaturated fat 0.426g 2.023g 11%
Fats 1.36g 6.3g 8%
Potassium 61mg 333mg 8%
Magnesium 26mg 56mg 7%
Calcium 80mg 136mg 6%
Zinc 0.62mg 1.26mg 6%
Saturated fat 0.226g 1.44g 6%
Calories 68kcal 177kcal 5%
Vitamin C 0mg 4.5mg 5%
Vitamin B3 3.025mg 3.753mg 5%
Vitamin K 0.4µg 4.2µg 3%
Choline 4.7mg 19.4mg 3%
Monounsaturated fat 0.391g 1.778g 3%
Vitamin B2 0.215mg 0.244mg 2%
Cholesterol 0mg 5mg 2%
Starch 10.37g 5.78g 2%
Vitamin B6 0.29mg 0.303mg 1%
Vitamin B5 0.317mg 0.289mg 1%
Vitamin E 0.07mg 0.23mg 1%
Carbs 11.67g 14.27g 1%
Net carbs 9.97g 9.37g N/A
Sugar 0.46g 1.07g N/A
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.162mg 0%
Threonine 0.083mg 0.605mg 0%
Isoleucine 0.105mg 0.78mg 0%
Leucine 0.2mg 1.399mg 0%
Lysine 0.135mg 1.004mg 0%
Methionine 0.04mg 0.291mg 0%
Phenylalanine 0.13mg 0.885mg 0%
Valine 0.151mg 0.89mg 0%
Histidine 0.057mg 0.465mg 0%
Fructose 0g 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
Oatmeal 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
26%
Oatmeal
97%
Veggie burger
Minerals Daily Need Coverage Score
45%
Oatmeal
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.214g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.