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Veggie burger vs. Club sandwich — In-Depth Nutrition Comparison

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How are Veggie burger and Club sandwich different?

  • Veggie burger is richer in Vitamin B1, Vitamin B12, Folate, Fiber, Iron, and Copper, while Club sandwich is higher in Vitamin B3, and Vitamin B5.
  • Veggie burger covers your daily need of Vitamin B1 207% more than Club sandwich.
  • Veggie burger contains 4 times more Vitamin B12 than Club sandwich. Veggie burger contains 2.01µg of Vitamin B12, while Club sandwich contains 0.47µg.
  • Veggie burger is lower in Saturated Fat.

Veggie burgers or soyburgers, unprepared and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Veggie burger vs Club sandwich 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.
Contains more Calcium +43.2%
Contains more Iron +75.9%
Contains more Magnesium +75%
Contains more Potassium +47.3%
Contains more Copper +124.7%
Equal in Phosphorus - 215
Equal in Zinc - 1.34
Equal in Selenium - 24.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Contains more Calcium +43.2%
Contains more Iron +75.9%
Contains more Magnesium +75%
Contains more Potassium +47.3%
Contains more Copper +124.7%
Equal in Phosphorus - 215
Equal in Zinc - 1.34
Equal in Selenium - 24.8

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.
:
Contains more Vitamin B1 +1441.3%
Contains more Vitamin B2 +31.2%
Contains more Folate +300%
Contains more Vitamin B12 +327.7%
Contains more Vitamin A +2143.8%
Contains more Vitamin E +165.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B5 +185.8%
Contains more Vitamin K +107.1%
Equal in Vitamin C - 4.4
Equal in Vitamin B6 - 0.296
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 22%
Contains more Vitamin B1 +1441.3%
Contains more Vitamin B2 +31.2%
Contains more Folate +300%
Contains more Vitamin B12 +327.7%
Contains more Vitamin A +2143.8%
Contains more Vitamin E +165.2%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B5 +185.8%
Contains more Vitamin K +107.1%
Equal in Vitamin C - 4.4
Equal in Vitamin B6 - 0.296

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16.5%
Contains more Fats +27.8%
Contains more Carbs +39.2%
Equal in Protein - 17.19
Equal in Other - 2.37
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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more Water +16.5%
Contains more Fats +27.8%
Contains more Carbs +39.2%
Equal in Protein - 17.19
Equal in Other - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.7%
Contains more Monounsaturated Fat +65.9%
Equal in Polyunsaturated fat - 1.88
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
Contains less Saturated Fat -53.7%
Contains more Monounsaturated Fat +65.9%
Equal in Polyunsaturated fat - 1.88

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 Club sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Club sandwich Opinion
Net carbs 9.37g 18.67g Club sandwich
Protein 15.7g 17.19g Club sandwich
Fats 6.3g 8.05g Club sandwich
Carbs 14.27g 19.87g Club sandwich
Calories 177kcal 220kcal Club sandwich
Starch 5.78g Veggie burger
Fructose 0.13g Veggie burger
Sugar 1.07g 4.68g Veggie burger
Fiber 4.9g 1.2g Veggie burger
Calcium 136mg 95mg Veggie burger
Iron 2.41mg 1.37mg Veggie burger
Magnesium 56mg 32mg Veggie burger
Phosphorus 206mg 215mg Club sandwich
Potassium 333mg 226mg Veggie burger
Sodium 569mg 630mg Veggie burger
Zinc 1.26mg 1.34mg Club sandwich
Copper 0.2mg 0.089mg Veggie burger
Manganese 0.951mg Veggie burger
Selenium 22.6µg 24.8µg Club sandwich
Vitamin A 16IU 359IU Club sandwich
Vitamin A RAE 1µg 35µg Club sandwich
Vitamin E 0.23mg 0.61mg Club sandwich
Vitamin D 0IU 5IU Club sandwich
Vitamin D 0µg 0.1µg Club sandwich
Vitamin C 4.5mg 4.4mg Veggie burger
Vitamin B1 2.651mg 0.172mg Veggie burger
Vitamin B2 0.244mg 0.186mg Veggie burger
Vitamin B3 3.753mg 5.575mg Club sandwich
Vitamin B5 0.289mg 0.826mg Club sandwich
Vitamin B6 0.303mg 0.296mg Veggie burger
Folate 124µg 31µg Veggie burger
Vitamin B12 2.01µg 0.47µg Veggie burger
Vitamin K 4.2µg 8.7µg Club sandwich
Tryptophan 0.162mg Veggie burger
Threonine 0.605mg Veggie burger
Isoleucine 0.78mg Veggie burger
Leucine 1.399mg Veggie burger
Lysine 1.004mg Veggie burger
Methionine 0.291mg Veggie burger
Phenylalanine 0.885mg Veggie burger
Valine 0.89mg Veggie burger
Histidine 0.465mg Veggie burger
Cholesterol 5mg 46mg Veggie burger
Trans Fat 0.071g Veggie burger
Saturated Fat 1.44g 3.109g Veggie burger
Omega-3 - DHA 0g 0.007g Club sandwich
Omega-3 - EPA 0g 0.004g Club sandwich
Omega-3 - DPA 0g 0.004g Club sandwich
Monounsaturated Fat 1.778g 2.949g Club sandwich
Polyunsaturated fat 2.023g 1.88g Veggie burger
Omega-3 - ALA 0.081g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Club sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
104%
Veggie burger
39%
Club sandwich
Minerals Daily Need Coverage Score
71%
Veggie burger
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated Fat?
Veggie burger
Veggie burger is lower in Saturated Fat (difference - 1.669g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.