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

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Summary of differences between veggie burgers and chickpea raw

  • Veggie burgers have more vitamin B1, vitamin B12, and selenium; however, chickpea raw is higher in manganese, folate, copper, fiber, vitamin B5, and iron.
  • Chickpea raw covers your daily need for manganese, 885% more than veggie burgers.
  • Chickpea raw has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Veggie burger vs Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +138.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +41.1%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +78.8%
Contains more CopperCopper +228%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +2140.4%

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.
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B1Vitamin B1 +455.8%
Contains more Vitamin B2Vitamin B2 +15.1%
Contains more Vitamin B3Vitamin B3 +143.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +256.5%
Contains more Vitamin B5Vitamin B5 +449.5%
Contains more Vitamin B6Vitamin B6 +76.6%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +349.2%
Contains more CholineCholine +411.9%
~equal in Vitamin D ~0µg

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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +697%
Contains more ProteinProtein +30.4%
Contains more CarbsCarbs +341.1%
Contains more OtherOther +13.5%
~equal in Fats ~6.04g

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +29.1%
Contains less Sat. FatSaturated fat -58.1%
Contains more Poly. FatPolyunsaturated fat +35%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Chickpea raw DV% diff.
Manganese 0.951mg 21.306mg 885%
Vitamin B1 2.651mg 0.477mg 181%
Folate 124µg 557µg 108%
Vitamin B12 2.01µg 0µg 84%
Copper 0.2mg 0.656mg 51%
Selenium 22.6µg 0µg 41%
Fiber 4.9g 12.2g 29%
Vitamin B5 0.289mg 1.588mg 26%
Sodium 569mg 24mg 24%
Iron 2.41mg 4.31mg 24%
Vitamin B6 0.303mg 0.535mg 18%
Carbs 14.27g 62.95g 16%
Choline 19.4mg 99.3mg 15%
Zinc 1.26mg 2.76mg 14%
Vitamin B3 3.753mg 1.541mg 14%
Potassium 333mg 718mg 11%
Protein 15.7g 20.47g 10%
Calories 177kcal 378kcal 10%
Calcium 136mg 57mg 8%
Phosphorus 206mg 252mg 7%
Polyunsaturated fat 2.023g 2.731g 5%
Magnesium 56mg 79mg 5%
Saturated fat 1.44g 0.603g 4%
Vitamin K 4.2µg 9µg 4%
Vitamin E 0.23mg 0.82mg 4%
Starch 5.78g 2%
Vitamin B2 0.244mg 0.212mg 2%
Cholesterol 5mg 0mg 2%
Vitamin C 4.5mg 4mg 1%
Monounsaturated fat 1.778g 1.377g 1%
Fats 6.3g 6.04g 0%
Net carbs 9.37g 50.75g N/A
Sugar 1.07g 10.7g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.162mg 0.2mg 0%
Threonine 0.605mg 0.766mg 0%
Isoleucine 0.78mg 0.882mg 0%
Leucine 1.399mg 1.465mg 0%
Lysine 1.004mg 1.377mg 0%
Methionine 0.291mg 0.27mg 0%
Phenylalanine 0.885mg 1.103mg 0%
Valine 0.89mg 0.865mg 0%
Histidine 0.465mg 0.566mg 0%
Fructose 0.13g 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 Chickpea 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
72%
Chickpea raw
Minerals Daily Need Coverage Score
71%
Veggie burger
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 9.63g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 545mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 0.837g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.