Oats vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on differences between oats and veggie burgers
- Oats are higher in manganese, copper, phosphorus, iron, magnesium, zinc, and fiber, yet veggie burgers are higher in vitamin B1 and vitamin B12.
- Oats cover your daily manganese needs 172% more than veggie burgers.
- Oats contain 3 times more magnesium than veggie burgers. While oats contain 177mg of magnesium, veggie burgers contain only 56mg.
- The amount of sodium in oats is lower.
Food varieties used in this article are Oats and Veggie burgers or soyburgers, unprepared.
Infographic
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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 MagnesiumMagnesium | +216.1% |
| Contains more PotassiumPotassium | +28.8% |
| Contains more IronIron | +95.9% |
| Contains more CopperCopper | +213% |
| Contains more ZincZinc | +215.1% |
| Contains more PhosphorusPhosphorus | +153.9% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +416.9% |
| Contains more CalciumCalcium | +151.9% |
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 B5Vitamin B5 | +366.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +247.4% |
| Contains more Vitamin B2Vitamin B2 | +75.5% |
| Contains more Vitamin B3Vitamin B3 | +290.5% |
| Contains more Vitamin B6Vitamin B6 | +154.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +121.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more CarbsCarbs | +364.4% |
| Contains more WaterWater | +644.6% |
| Contains more OtherOther | +46.5% |
~equal in
Protein
~15.7g
~equal in
Fats
~6.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 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 | -15.5% |
| Contains more Mono. FatMonounsaturated fat | +22.5% |
| Contains more Poly. FatPolyunsaturated fat | +25.3% |
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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| Lower in price |
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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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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 0.951mg | 172% |
| Vitamin B1 | 0.763mg | 2.651mg | 157% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Copper | 0.626mg | 0.2mg | 47% |
| Phosphorus | 523mg | 206mg | 45% |
| Selenium | 22.6µg | 41% | |
| Magnesium | 177mg | 56mg | 29% |
| Iron | 4.72mg | 2.41mg | 29% |
| Zinc | 3.97mg | 1.26mg | 25% |
| Sodium | 2mg | 569mg | 25% |
| Fiber | 10.6g | 4.9g | 23% |
| Vitamin B5 | 1.349mg | 0.289mg | 21% |
| Folate | 56µg | 124µg | 17% |
| Carbs | 66.27g | 14.27g | 17% |
| Vitamin B3 | 0.961mg | 3.753mg | 17% |
| Vitamin B6 | 0.119mg | 0.303mg | 14% |
| Calories | 389kcal | 177kcal | 11% |
| Vitamin B2 | 0.139mg | 0.244mg | 8% |
| Calcium | 54mg | 136mg | 8% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Choline | 19.4mg | 4% | |
| Vitamin K | 4.2µg | 4% | |
| Polyunsaturated fat | 2.535g | 2.023g | 3% |
| Potassium | 429mg | 333mg | 3% |
| Starch | 5.78g | 2% | |
| Vitamin E | 0.23mg | 2% | |
| Protein | 16.89g | 15.7g | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Monounsaturated fat | 2.178g | 1.778g | 1% |
| Saturated fat | 1.217g | 1.44g | 1% |
| Fats | 6.9g | 6.3g | 1% |
| Net carbs | 55.67g | 9.37g | N/A |
| Sugar | 1.07g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.234mg | 0.162mg | 0% |
| Threonine | 0.575mg | 0.605mg | 0% |
| Isoleucine | 0.694mg | 0.78mg | 0% |
| Leucine | 1.284mg | 1.399mg | 0% |
| Lysine | 0.701mg | 1.004mg | 0% |
| Methionine | 0.312mg | 0.291mg | 0% |
| Phenylalanine | 0.895mg | 0.885mg | 0% |
| Valine | 0.937mg | 0.89mg | 0% |
| Histidine | 0.405mg | 0.465mg | 0% |
| Fructose | 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 | Equal | |
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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
30%
97%
Minerals Daily Need Coverage Score
154%
71%
Comparison summary
Which food is cheaper?
Veggie burger is cheaper (difference - $0.6)
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.223g)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (59)