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  6. Veggie burger vs. Romano cheese

Veggie burger vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and romano cheese

  • Veggie burgers are higher in vitamin B1, manganese, vitamin B12, folate, and vitamin B3, yet romano cheese is higher in calcium and phosphorus.
  • Veggie burgers cover your daily vitamin B1 needs 218% more than romano cheese.
  • Veggie burgers contain 49 times more vitamin B3 than romano cheese. While veggie burgers contain 3.753mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of sodium in veggie burgers is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Cheese, romano.

Infographic

Veggie burger vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +36.6%
Contains more PotassiumPotassium +287.2%
Contains more IronIron +213%
Contains more CopperCopper +566.7%
Contains less SodiumSodium -60.3%
Contains more ManganeseManganese +4655%
Contains more SeleniumSelenium +55.9%
Contains more CalciumCalcium +682.4%
Contains more ZincZinc +104.8%
Contains more PhosphorusPhosphorus +268.9%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7064.9%
Contains more Vitamin B3Vitamin B3 +4774%
Contains more Vitamin B6Vitamin B6 +256.5%
Contains more Vitamin B12Vitamin B12 +79.5%
Contains more Vitamin KVitamin K +90.9%
Contains more FolateFolate +1671.4%
Contains more CholineCholine +26%
Contains more Vitamin AVitamin A +9500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.6%
Contains more Vitamin B5Vitamin B5 +46.7%
~equal in Vitamin E ~0.23mg

All nutrients comparison - raw data values

Nutrient Veggie burger Romano cheese DV% diff.
Vitamin B1 2.651mg 0.037mg 218%
Calcium 136mg 1064mg 93%
Phosphorus 206mg 760mg 79%
Saturated fat 1.44g 17.115g 71%
Manganese 0.951mg 0.02mg 40%
Sodium 569mg 1433mg 38%
Vitamin B12 2.01µg 1.12µg 37%
Cholesterol 5mg 104mg 33%
Protein 15.7g 31.8g 32%
Fats 6.3g 26.94g 32%
Folate 124µg 7µg 29%
Vitamin B3 3.753mg 0.077mg 23%
Iron 2.41mg 0.77mg 21%
Fiber 4.9g 0g 20%
Copper 0.2mg 0.03mg 19%
Vitamin B6 0.303mg 0.085mg 17%
Monounsaturated fat 1.778g 7.838g 15%
Selenium 22.6µg 14.5µg 15%
Zinc 1.26mg 2.58mg 12%
Calories 177kcal 387kcal 11%
Vitamin A 1µg 96µg 11%
Polyunsaturated fat 2.023g 0.593g 10%
Vitamin B2 0.244mg 0.37mg 10%
Potassium 333mg 86mg 7%
Vitamin C 4.5mg 0mg 5%
Magnesium 56mg 41mg 4%
Carbs 14.27g 3.63g 4%
Vitamin B5 0.289mg 0.424mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Starch 5.78g 2%
Vitamin K 4.2µg 2.2µg 2%
Choline 19.4mg 15.4mg 1%
Net carbs 9.37g 3.63g N/A
Sugar 1.07g 0.73g N/A
Vitamin E 0.23mg 0.23mg 0%
Tryptophan 0.162mg 0.429mg 0%
Threonine 0.605mg 1.171mg 0%
Isoleucine 0.78mg 1.685mg 0%
Leucine 1.399mg 3.071mg 0%
Lysine 1.004mg 2.941mg 0%
Methionine 0.291mg 0.852mg 0%
Phenylalanine 0.885mg 1.71mg 0%
Valine 0.89mg 2.183mg 0%
Histidine 0.465mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +293.1%
Contains more WaterWater +98%
Contains more ProteinProtein +102.5%
Contains more FatsFats +327.6%
Contains more OtherOther +166.7%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +241.1%
Contains more Mono. FatMonounsaturated fat +340.8%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.