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Veggie burger vs. Almonds — In-Depth Nutrition Comparison

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How are veggie burgers and almonds different?

  • Veggie burgers are richer in vitamin B1, vitamin B12, and selenium, while almonds are higher in vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, and fiber.
  • Veggie burgers cover your daily need for vitamin B1, 204% more than almonds.
  • Veggie burgers have a higher glycemic index (59) than almonds (0).

Veggie burgers or soyburgers, unprepared and Nuts, almonds types were used in this article.

Infographic

Veggie burger vs Almonds 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +451.2%
Contains more MagnesiumMagnesium +382.1%
Contains more CalciumCalcium +97.8%
Contains more PotassiumPotassium +120.1%
Contains more IronIron +53.9%
Contains more CopperCopper +415.5%
Contains more ZincZinc +147.6%
Contains more PhosphorusPhosphorus +133.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +129.1%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1193.2%
Contains more Vitamin B6Vitamin B6 +121.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +181.8%
Contains more Vitamin EVitamin E +11043.5%
Contains more Vitamin B2Vitamin B2 +366.4%
Contains more Vitamin B5Vitamin B5 +63%
Contains more CholineCholine +168.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.618mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1288%
Contains more ProteinProtein +34.7%
Contains more FatsFats +692.5%
Contains more CarbsCarbs +51%
Contains more OtherOther +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +1674.5%
Contains more Poly. FatPolyunsaturated fat +509.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +702.8%
Contains more GlucoseGlucose +52.9%
Contains more FructoseFructose +18.2%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +537.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veggie burger Almonds DV% diff.
Vitamin B1 2.651mg 0.205mg 204%
Vitamin E 0.23mg 25.63mg 169%
Copper 0.2mg 1.031mg 92%
Vitamin B12 2.01µg 0µg 84%
Monounsaturated fat 1.778g 31.551g 74%
Polyunsaturated fat 2.023g 12.329g 69%
Vitamin B2 0.244mg 1.138mg 69%
Fats 6.3g 49.93g 67%
Manganese 0.951mg 2.179mg 53%
Magnesium 56mg 270mg 51%
Phosphorus 206mg 481mg 39%
Selenium 22.6µg 4.1µg 34%
Fiber 4.9g 12.5g 30%
Sodium 569mg 1mg 25%
Calories 177kcal 579kcal 20%
Folate 124µg 44µg 20%
Zinc 1.26mg 3.12mg 17%
Iron 2.41mg 3.71mg 16%
Calcium 136mg 269mg 13%
Vitamin B6 0.303mg 0.137mg 13%
Potassium 333mg 733mg 12%
Saturated fat 1.44g 3.802g 11%
Protein 15.7g 21.15g 11%
Choline 19.4mg 52.1mg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin B5 0.289mg 0.471mg 4%
Vitamin K 4.2µg 0µg 4%
Cholesterol 5mg 0mg 2%
Carbs 14.27g 21.55g 2%
Starch 5.78g 0.72g 2%
Vitamin B3 3.753mg 3.618mg 1%
Net carbs 9.37g 9.05g N/A
Sugar 1.07g 4.35g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.162mg 0.211mg 0%
Threonine 0.605mg 0.601mg 0%
Isoleucine 0.78mg 0.751mg 0%
Leucine 1.399mg 1.473mg 0%
Lysine 1.004mg 0.568mg 0%
Methionine 0.291mg 0.157mg 0%
Phenylalanine 0.885mg 1.132mg 0%
Valine 0.89mg 0.855mg 0%
Histidine 0.465mg 0.539mg 0%
Fructose 0.13g 0.11g 0%
Omega-3 - ALA 0.081g 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Almonds
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
97%
Veggie burger
78%
Almonds
Minerals Daily Need Coverage Score
71%
Veggie burger
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 3.28g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 2.362g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.4)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 568mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.