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Veggie burger vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between veggie burgers and broccoli?

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, iron, phosphorus, and vitamin B3, yet broccoli is higher in vitamin C and vitamin K.
  • Veggie burgers' daily need coverage for vitamin B1 is 215% more.
  • The amount of sodium in broccoli is lower.
  • The glycemic index of broccoli is lower.

We used Veggie burgers or soyburgers, unprepared and Broccoli, raw types in this article.

Infographic

Veggie burger vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +189.4%
Contains more IronIron +230.1%
Contains more CopperCopper +308.2%
Contains more ZincZinc +207.3%
Contains more PhosphorusPhosphorus +212.1%
Contains more ManganeseManganese +352.9%
Contains more SeleniumSelenium +804%
Contains less SodiumSodium -94.2%
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +3633.8%
Contains more Vitamin B2Vitamin B2 +108.5%
Contains more Vitamin B3Vitamin B3 +487.3%
Contains more Vitamin B6Vitamin B6 +73.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +96.8%
Contains more Vitamin CVitamin C +1882.2%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +239.1%
Contains more Vitamin B5Vitamin B5 +98.3%
Contains more Vitamin KVitamin K +2319%
~equal in Vitamin D ~0µg
~equal in Choline ~18.7mg

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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +456.7%
Contains more FatsFats +1602.7%
Contains more CarbsCarbs +114.9%
Contains more OtherOther +189.7%
Contains more WaterWater +45.9%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +16063.6%
Contains more Poly. FatPolyunsaturated fat +5223.7%
Contains less Sat. FatSaturated fat -97.3%

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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +520%
Contains more GlucoseGlucose +88.5%
Contains more FructoseFructose +423.1%
Contains more LactoseLactose +250%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Veggie burger Broccoli DV% diff.
Vitamin B1 2.651mg 0.071mg 215%
Vitamin C 4.5mg 89.2mg 94%
Vitamin B12 2.01µg 0µg 84%
Vitamin K 4.2µg 101.6µg 81%
Selenium 22.6µg 2.5µg 37%
Manganese 0.951mg 0.21mg 32%
Protein 15.7g 2.82g 26%
Sodium 569mg 33mg 23%
Iron 2.41mg 0.73mg 21%
Phosphorus 206mg 66mg 20%
Vitamin B3 3.753mg 0.639mg 19%
Copper 0.2mg 0.049mg 17%
Folate 124µg 63µg 15%
Polyunsaturated fat 2.023g 0.038g 13%
Vitamin B6 0.303mg 0.175mg 10%
Vitamin B2 0.244mg 0.117mg 10%
Calcium 136mg 47mg 9%
Fats 6.3g 0.37g 9%
Fiber 4.9g 2.6g 9%
Magnesium 56mg 21mg 8%
Zinc 1.26mg 0.41mg 8%
Calories 177kcal 34kcal 7%
Vitamin B5 0.289mg 0.573mg 6%
Saturated fat 1.44g 0.039g 6%
Vitamin E 0.23mg 0.78mg 4%
Monounsaturated fat 1.778g 0.011g 4%
Carbs 14.27g 6.64g 3%
Vitamin A 1µg 31µg 3%
Starch 5.78g 0g 2%
Cholesterol 5mg 0mg 2%
Fructose 0.13g 0.68g 1%
Potassium 333mg 316mg 1%
Net carbs 9.37g 4.04g N/A
Sugar 1.07g 1.7g N/A
Choline 19.4mg 18.7mg 0%
Tryptophan 0.162mg 0.033mg 0%
Threonine 0.605mg 0.088mg 0%
Isoleucine 0.78mg 0.079mg 0%
Leucine 1.399mg 0.129mg 0%
Lysine 1.004mg 0.135mg 0%
Methionine 0.291mg 0.038mg 0%
Phenylalanine 0.885mg 0.117mg 0%
Valine 0.89mg 0.125mg 0%
Histidine 0.465mg 0.059mg 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Broccoli
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
59%
Broccoli
Minerals Daily Need Coverage Score
71%
Veggie burger
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.63g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 536mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 1.401g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 27)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.