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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
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
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
97%
Minerals Daily Need Coverage Score
45%
71%
Comparison summary
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is lower in glycemic index?
Veggie burger is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 520mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.214g)
Which food is cheaper?
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The foods are relatively equal in price ($)