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

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Differences between veggie burgers and beefsteak raw

  • Veggie burgers have more vitamin B1, folate, fiber, copper, and calcium, while beefsteak raw has more zinc, vitamin B12, and vitamin B6.
  • Veggie burgers' daily need coverage for vitamin B1 is 215% higher.
  • The amount of sodium in beefsteak raw is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of veggie burgers is 59.

The food types used in this comparison are Veggie burgers or soyburgers, unprepared and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Veggie burger vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +2620%
Contains more IronIron +20.5%
Contains more CopperCopper +153.2%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +12.6%
Contains more ZincZinc +320.6%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +23.5%
~equal in Phosphorus ~220mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3434.7%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +4033.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +34.5%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +33.8%

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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +17.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +663.6%
Contains more ProteinProtein +36.2%
Contains more WaterWater +19.1%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -23.2%
Contains more Poly. FatPolyunsaturated fat +970.4%
Contains more Mono. FatMonounsaturated fat +32.4%

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 Beefsteak raw
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Beefsteak raw DV% diff.
Vitamin B1 2.651mg 0.075mg 215%
Manganese 0.951mg 41%
Zinc 1.26mg 5.3mg 37%
Folate 124µg 3µg 30%
Vitamin B12 2.01µg 2.69µg 28%
Sodium 569mg 55mg 22%
Cholesterol 5mg 67mg 21%
Fiber 4.9g 0g 20%
Vitamin B6 0.303mg 0.543mg 18%
Copper 0.2mg 0.079mg 13%
Calcium 136mg 5mg 13%
Polyunsaturated fat 2.023g 0.189g 12%
Protein 15.7g 21.38g 11%
Selenium 22.6µg 27.9µg 10%
Vitamin B3 3.753mg 5.048mg 8%
Magnesium 56mg 25mg 7%
Vitamin B5 0.289mg 6%
Vitamin B2 0.244mg 0.182mg 5%
Iron 2.41mg 2mg 5%
Carbs 14.27g 0g 5%
Vitamin C 4.5mg 0mg 5%
Choline 19.4mg 4%
Saturated fat 1.44g 1.875g 2%
Vitamin K 4.2µg 1.5µg 2%
Calories 177kcal 134kcal 2%
Vitamin E 0.23mg 2%
Phosphorus 206mg 220mg 2%
Starch 5.78g 2%
Vitamin D 0µg 0.1µg 1%
Potassium 333mg 375mg 1%
Monounsaturated fat 1.778g 2.354g 1%
Fats 6.3g 5.36g 1%
Net carbs 9.37g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.07g 0g N/A
Vitamin A 1µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.162mg 0.262mg 0%
Threonine 0.605mg 1.099mg 0%
Isoleucine 0.78mg 1.09mg 0%
Leucine 1.399mg 2.011mg 0%
Lysine 1.004mg 2.247mg 0%
Methionine 0.291mg 0.621mg 0%
Phenylalanine 0.885mg 0.931mg 0%
Valine 0.89mg 1.152mg 0%
Histidine 0.465mg 0.868mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
Minerals Daily Need Coverage Score
71%
Veggie burger
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.435g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 514mg)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 59)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.