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  6. Veggie burger vs. Arugula

Veggie burger vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and arugula?

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, manganese, phosphorus, vitamin B3, and vitamin B6, while arugula is higher in vitamin K and vitamin A.
  • Veggie burgers' daily need coverage for vitamin B1 is 217% higher.
  • Arugula is lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than arugula (32).

We used Veggie burgers or soyburgers, unprepared and Arugula, raw types in this comparison.

Infographic

Veggie burger vs Arugula 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 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +19.1%
Contains more IronIron +65.1%
Contains more CopperCopper +163.2%
Contains more ZincZinc +168.1%
Contains more PhosphorusPhosphorus +296.2%
Contains more ManganeseManganese +196.3%
Contains more SeleniumSelenium +7433.3%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +10.8%
Contains less SodiumSodium -95.3%

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +5925%
Contains more Vitamin B2Vitamin B2 +183.7%
Contains more Vitamin B3Vitamin B3 +1130.5%
Contains more Vitamin B6Vitamin B6 +315.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +27.8%
Contains more CholineCholine +26.8%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin KVitamin K +2485.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Arugula DV% diff.
Vitamin B1 2.651mg 0.044mg 217%
Vitamin K 4.2µg 108.6µg 87%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.3µg 41%
Manganese 0.951mg 0.321mg 27%
Protein 15.7g 2.58g 26%
Sodium 569mg 27mg 24%
Vitamin B3 3.753mg 0.305mg 22%
Phosphorus 206mg 52mg 22%
Vitamin B6 0.303mg 0.073mg 18%
Copper 0.2mg 0.076mg 14%
Vitamin A 1µg 119µg 13%
Fiber 4.9g 1.6g 13%
Iron 2.41mg 1.46mg 12%
Vitamin C 4.5mg 15mg 12%
Vitamin B2 0.244mg 0.086mg 12%
Polyunsaturated fat 2.023g 0.319g 11%
Fats 6.3g 0.66g 9%
Calories 177kcal 25kcal 8%
Folate 124µg 97µg 7%
Zinc 1.26mg 0.47mg 7%
Saturated fat 1.44g 0.086g 6%
Monounsaturated fat 1.778g 0.049g 4%
Carbs 14.27g 3.65g 4%
Vitamin B5 0.289mg 0.437mg 3%
Starch 5.78g 2%
Calcium 136mg 160mg 2%
Magnesium 56mg 47mg 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0.43mg 1%
Choline 19.4mg 15.3mg 1%
Potassium 333mg 369mg 1%
Net carbs 9.37g 2.05g N/A
Sugar 1.07g 2.05g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +508.5%
Contains more FatsFats +854.5%
Contains more CarbsCarbs +291%
Contains more OtherOther +80%
Contains more WaterWater +49.8%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +3528.6%
Contains more Poly. FatPolyunsaturated fat +534.2%
Contains less Sat. FatSaturated fat -94%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.