Veggie burger vs. Beef — In-Depth Nutrition Comparison
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The main differences between veggie burgers and beef
- Veggie burgers are richer in vitamin B1, manganese, folate, and fiber, yet beef is richer in vitamin B12, vitamin B6, zinc, and vitamin B3.
- Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
- Beef contains less sodium.
- Beef has a lower glycemic index than veggie burgers.
Food types used in this article are Veggie burgers or soyburgers, unprepared and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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 | +300% |
| Contains more CalciumCalcium | +946.2% |
| Contains more CopperCopper | +106.2% |
| Contains more ManganeseManganese | +10466.7% |
| Contains more IronIron | +26.1% |
| Contains more ZincZinc | +193.7% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains less SodiumSodium | -90.5% |
| Contains more SeleniumSelenium | +12.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3482.4% |
| Contains more Vitamin KVitamin K | +162.5% |
| Contains more FolateFolate | +1671.4% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +63.9% |
| Contains more Vitamin B3Vitamin B3 | +53.5% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more Vitamin B6Vitamin B6 | +120.8% |
| Contains more Vitamin B12Vitamin B12 | +109.5% |
| Contains more CholineCholine | +289.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 2.651mg | 0.074mg | 215% |
| Vitamin B12 | 2.01µg | 4.21µg | 92% |
| Manganese | 0.951mg | 0.009mg | 41% |
| Folate | 124µg | 7µg | 29% |
| Vitamin B6 | 0.303mg | 0.669mg | 28% |
| Cholesterol | 5mg | 85mg | 27% |
| Protein | 15.7g | 27.55g | 24% |
| Sodium | 569mg | 54mg | 22% |
| Zinc | 1.26mg | 3.7mg | 22% |
| Fiber | 4.9g | 0g | 20% |
| Vitamin B3 | 3.753mg | 5.76mg | 13% |
| Vitamin B2 | 0.244mg | 0.4mg | 12% |
| Calcium | 136mg | 13mg | 12% |
| Copper | 0.2mg | 0.097mg | 11% |
| Choline | 19.4mg | 75.6mg | 10% |
| Magnesium | 56mg | 14mg | 10% |
| Polyunsaturated fat | 2.023g | 0.532g | 10% |
| Iron | 2.41mg | 3.04mg | 8% |
| Phosphorus | 206mg | 259mg | 8% |
| Saturated fat | 1.44g | 2.595g | 5% |
| Selenium | 22.6µg | 25.4µg | 5% |
| Carbs | 14.27g | 0g | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Vitamin B5 | 0.289mg | 0.481mg | 4% |
| Starch | 5.78g | 2% | |
| Vitamin K | 4.2µg | 1.6µg | 2% |
| Monounsaturated fat | 1.778g | 2.734g | 2% |
| Potassium | 333mg | 352mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Calories | 177kcal | 169kcal | 0% |
| Fats | 6.3g | 6.54g | 0% |
| Net carbs | 9.37g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 1.07g | 0g | N/A |
| Vitamin E | 0.23mg | 0.25mg | 0% |
| Vitamin A | 1µg | 2µg | 0% |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.162mg | 0.359mg | 0% |
| Threonine | 0.605mg | 1.534mg | 0% |
| Isoleucine | 0.78mg | 1.52mg | 0% |
| Leucine | 1.399mg | 2.833mg | 0% |
| Lysine | 1.004mg | 3.178mg | 0% |
| Methionine | 0.291mg | 0.871mg | 0% |
| Phenylalanine | 0.885mg | 1.299mg | 0% |
| Valine | 0.89mg | 1.603mg | 0% |
| Histidine | 0.465mg | 1.244mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - EPA | 0g | 0.002g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.081g | 0.013g | N/A |
| Omega-3 - DPA | 0g | 0.011g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1160% |
| Contains more ProteinProtein | +75.5% |
~equal in
Fats
~6.54g
~equal in
Water
~65.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
Saturated fat:
Sat. Fat
2.595 g
Monounsaturated fat:
Mono. Fat
2.734 g
Polyunsaturated fat:
Poly. Fat
0.532 g
| Contains less Sat. FatSaturated fat | -44.5% |
| Contains more Poly. FatPolyunsaturated fat | +280.3% |
| Contains more Mono. FatMonounsaturated fat | +53.8% |
