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Soy milk vs. Veggie burger — In-Depth Nutrition Comparison

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What are the differences between soy milk and veggie burgers?

  • Veggie burgers are richer than soy milk in vitamin B1, vitamin B12, selenium, manganese, folate, iron, phosphorus, vitamin B3, and vitamin B6.
  • Veggie burgers' daily need coverage for vitamin B1 is 216% more.
  • The amount of sodium in soy milk is lower.
  • The glycemic index of soy milk is lower.

We used Soymilk, original and vanilla, unfortified and Veggie burgers or soyburgers, unprepared types in this article.

Infographic

Soy milk vs Veggie burger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 -91%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +444%
Contains more PotassiumPotassium +182.2%
Contains more IronIron +276.6%
Contains more CopperCopper +56.3%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +296.2%
Contains more ManganeseManganese +326.5%
Contains more SeleniumSelenium +370.8%

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% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 B5Vitamin B5 +29.1%
Contains more CholineCholine +21.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.1%
Contains more Vitamin B1Vitamin B1 +4318.3%
Contains more Vitamin B2Vitamin B2 +253.6%
Contains more Vitamin B3Vitamin B3 +631.6%
Contains more Vitamin B6Vitamin B6 +293.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +40%
Contains more FolateFolate +588.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +43.8%
Contains more ProteinProtein +380.1%
Contains more FatsFats +260%
Contains more CarbsCarbs +127.2%
Contains more OtherOther +287.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -85.8%
Contains more Mono. FatMonounsaturated fat +343.4%
Contains more Poly. FatPolyunsaturated fat +110.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Veggie burger
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Soy milk Veggie burger DV% diff.
Vitamin B1 0.06mg 2.651mg 216%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.223mg 0.951mg 32%
Selenium 4.8µg 22.6µg 32%
Folate 18µg 124µg 27%
Protein 3.27g 15.7g 25%
Sodium 51mg 569mg 23%
Phosphorus 52mg 206mg 22%
Iron 0.64mg 2.41mg 22%
Vitamin B3 0.513mg 3.753mg 20%
Vitamin B6 0.077mg 0.303mg 17%
Fiber 0.6g 4.9g 17%
Vitamin B2 0.069mg 0.244mg 13%
Calcium 25mg 136mg 11%
Zinc 0.12mg 1.26mg 10%
Copper 0.128mg 0.2mg 8%
Polyunsaturated fat 0.961g 2.023g 7%
Magnesium 25mg 56mg 7%
Fats 1.75g 6.3g 7%
Saturated fat 0.205g 1.44g 6%
Calories 54kcal 177kcal 6%
Potassium 118mg 333mg 6%
Vitamin C 0mg 4.5mg 5%
Carbs 6.28g 14.27g 3%
Monounsaturated fat 0.401g 1.778g 3%
Starch 5.78g 2%
Vitamin B5 0.373mg 0.289mg 2%
Cholesterol 0mg 5mg 2%
Choline 23.6mg 19.4mg 1%
Vitamin E 0.11mg 0.23mg 1%
Vitamin K 3µg 4.2µg 1%
Net carbs 5.68g 9.37g N/A
Sugar 3.99g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.038mg 0.162mg 0%
Threonine 0.108mg 0.605mg 0%
Isoleucine 0.114mg 0.78mg 0%
Leucine 0.186mg 1.399mg 0%
Lysine 0.131mg 1.004mg 0%
Methionine 0.027mg 0.291mg 0%
Phenylalanine 0.113mg 0.885mg 0%
Valine 0.117mg 0.89mg 0%
Histidine 0.061mg 0.465mg 0%
Fructose 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
Soy milk 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
9%
Soy milk
97%
Veggie burger
Minerals Daily Need Coverage Score
19%
Soy milk
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.92g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1.8)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 518mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 1.235g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 22)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.