Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Veggie burger

Soybean raw vs. Veggie burger — In-Depth Nutrition Comparison

Compare

A recap on the differences between soybean raw and veggie burgers

  • Soybean raw is higher in iron, copper, phosphorus, manganese, folate, magnesium, vitamin B2, and potassium, yet veggie burgers are higher in vitamin B1 and vitamin B12.
  • Soybean raw covers your daily iron needs 166% more than veggie burgers.
  • Soybean raw contains 8 times more copper than veggie burgers. While soybean raw contains 1.658mg of copper, veggie burgers contain only 0.2mg.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 MagnesiumMagnesium +400%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +439.6%
Contains more IronIron +551.5%
Contains more CopperCopper +729%
Contains more ZincZinc +288.1%
Contains more PhosphorusPhosphorus +241.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +164.7%
Contains more SeleniumSelenium +27%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 CVitamin C +33.3%
Contains more Vitamin EVitamin E +269.6%
Contains more Vitamin B2Vitamin B2 +256.6%
Contains more Vitamin B5Vitamin B5 +174.4%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +1019%
Contains more FolateFolate +202.4%
Contains more CholineCholine +497.4%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B3Vitamin B3 +131.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Veggie burger DV% diff.
Iron 15.7mg 2.41mg 166%
Copper 1.658mg 0.2mg 162%
Vitamin B1 0.874mg 2.651mg 148%
Vitamin B12 0µg 2.01µg 84%
Phosphorus 704mg 206mg 71%
Manganese 2.517mg 0.951mg 68%
Folate 375µg 124µg 63%
Polyunsaturated fat 11.255g 2.023g 62%
Magnesium 280mg 56mg 53%
Vitamin B2 0.87mg 0.244mg 48%
Potassium 1797mg 333mg 43%
Protein 36.49g 15.7g 42%
Vitamin K 47µg 4.2µg 36%
Zinc 4.89mg 1.26mg 33%
Sodium 2mg 569mg 25%
Fats 19.94g 6.3g 21%
Choline 115.9mg 19.4mg 18%
Fiber 9.3g 4.9g 18%
Calcium 277mg 136mg 14%
Vitamin B3 1.623mg 3.753mg 13%
Calories 446kcal 177kcal 13%
Vitamin B5 0.793mg 0.289mg 10%
Selenium 17.8µg 22.6µg 9%
Monounsaturated fat 4.404g 1.778g 7%
Saturated fat 2.884g 1.44g 7%
Vitamin B6 0.377mg 0.303mg 6%
Carbs 30.16g 14.27g 5%
Vitamin E 0.85mg 0.23mg 4%
Vitamin C 6mg 4.5mg 2%
Cholesterol 0mg 5mg 2%
Starch 5.78g 2%
Net carbs 20.86g 9.37g N/A
Sugar 7.33g 1.07g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.591mg 0.162mg 0%
Threonine 1.766mg 0.605mg 0%
Isoleucine 1.971mg 0.78mg 0%
Leucine 3.309mg 1.399mg 0%
Lysine 2.706mg 1.004mg 0%
Methionine 0.547mg 0.291mg 0%
Phenylalanine 2.122mg 0.885mg 0%
Valine 2.029mg 0.89mg 0%
Histidine 1.097mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +132.4%
Contains more FatsFats +216.5%
Contains more CarbsCarbs +111.4%
Contains more OtherOther +93.3%
Contains more WaterWater +616.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +147.7%
Contains more Poly. FatPolyunsaturated fat +456.4%
Contains less Sat. FatSaturated fat -50.1%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.