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  6. Veggie burger vs. Chard raw

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

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The main differences between veggie burgers and chard raw

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, manganese, phosphorus, and vitamin B3, yet chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 688% higher.
  • Chard raw has a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Chard, swiss, raw.

Infographic

Veggie burger vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +166.7%
Contains more IronIron +33.9%
Contains more CopperCopper +11.7%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +347.8%
Contains more ManganeseManganese +159.8%
Contains more SeleniumSelenium +2411.1%
Contains more MagnesiumMagnesium +44.6%
Contains more PotassiumPotassium +13.8%
Contains less SodiumSodium -62.6%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +6527.5%
Contains more Vitamin B2Vitamin B2 +171.1%
Contains more Vitamin B3Vitamin B3 +838.3%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin B6Vitamin B6 +206.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +785.7%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +721.7%
Contains more Vitamin KVitamin K +19661.9%
~equal in Vitamin D ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Veggie burger Chard raw DV% diff.
Vitamin K 4.2µg 830µg 688%
Vitamin B1 2.651mg 0.04mg 218%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.9µg 39%
Vitamin A 1µg 306µg 34%
Folate 124µg 14µg 28%
Vitamin C 4.5mg 30mg 28%
Protein 15.7g 1.8g 28%
Manganese 0.951mg 0.366mg 25%
Phosphorus 206mg 46mg 23%
Vitamin B3 3.753mg 0.4mg 21%
Vitamin B6 0.303mg 0.099mg 16%
Sodium 569mg 213mg 15%
Polyunsaturated fat 2.023g 0.07g 13%
Fiber 4.9g 1.6g 13%
Vitamin B2 0.244mg 0.09mg 12%
Vitamin E 0.23mg 1.89mg 11%
Calcium 136mg 51mg 9%
Fats 6.3g 0.2g 9%
Calories 177kcal 19kcal 8%
Zinc 1.26mg 0.36mg 8%
Iron 2.41mg 1.8mg 8%
Magnesium 56mg 81mg 6%
Saturated fat 1.44g 0.03g 6%
Monounsaturated fat 1.778g 0.04g 4%
Carbs 14.27g 3.74g 4%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Vitamin B5 0.289mg 0.172mg 2%
Copper 0.2mg 0.179mg 2%
Potassium 333mg 379mg 1%
Net carbs 9.37g 2.14g N/A
Sugar 1.07g 1.1g N/A
Choline 19.4mg 18mg 0%
Tryptophan 0.162mg 0.017mg 0%
Threonine 0.605mg 0.083mg 0%
Isoleucine 0.78mg 0.147mg 0%
Leucine 1.399mg 0.13mg 0%
Lysine 1.004mg 0.099mg 0%
Methionine 0.291mg 0.019mg 0%
Phenylalanine 0.885mg 0.11mg 0%
Valine 0.89mg 0.11mg 0%
Histidine 0.465mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +772.2%
Contains more FatsFats +3050%
Contains more CarbsCarbs +281.6%
Contains more OtherOther +57.5%
Contains more WaterWater +51.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +4345%
Contains more Poly. FatPolyunsaturated fat +2790%
Contains less Sat. FatSaturated fat -97.9%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.