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  6. Veggie burger vs. Couscous

Veggie burger vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and couscous?

  • Veggie burgers have more vitamin B1, vitamin B12, manganese, folate, phosphorus, iron, vitamin B6, copper, and vitamin B3 than couscous.
  • Veggie burgers' daily need coverage for vitamin B1 is 216% higher.
  • Couscous is lower in sodium.

We used Veggie burgers or soyburgers, unprepared and Couscous, cooked types in this comparison.

Infographic

Veggie burger vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +474.1%
Contains more IronIron +534.2%
Contains more CopperCopper +387.8%
Contains more ZincZinc +384.6%
Contains more PhosphorusPhosphorus +836.4%
Contains more ManganeseManganese +1032.1%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +21.7%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B1Vitamin B1 +4107.9%
Contains more Vitamin B2Vitamin B2 +803.7%
Contains more Vitamin B3Vitamin B3 +281.8%
Contains more Vitamin B6Vitamin B6 +494.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +726.7%
Contains more CholineCholine +487.9%
Contains more Vitamin B5Vitamin B5 +28.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Couscous DV% diff.
Vitamin B1 2.651mg 0.063mg 216%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 0.084mg 38%
Folate 124µg 15µg 27%
Phosphorus 206mg 22mg 26%
Sodium 569mg 5mg 25%
Iron 2.41mg 0.38mg 25%
Protein 15.7g 3.79g 24%
Vitamin B6 0.303mg 0.051mg 19%
Copper 0.2mg 0.041mg 18%
Vitamin B2 0.244mg 0.027mg 17%
Vitamin B3 3.753mg 0.983mg 17%
Fiber 4.9g 1.4g 14%
Polyunsaturated fat 2.023g 0.064g 13%
Calcium 136mg 8mg 13%
Magnesium 56mg 8mg 11%
Zinc 1.26mg 0.26mg 9%
Selenium 22.6µg 27.5µg 9%
Fats 6.3g 0.16g 9%
Potassium 333mg 58mg 8%
Saturated fat 1.44g 0.029g 6%
Vitamin C 4.5mg 0mg 5%
Monounsaturated fat 1.778g 0.022g 4%
Choline 19.4mg 3.3mg 3%
Vitamin K 4.2µg 0.1µg 3%
Calories 177kcal 112kcal 3%
Carbs 14.27g 23.22g 3%
Vitamin B5 0.289mg 0.371mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0.13mg 1%
Net carbs 9.37g 21.82g N/A
Sugar 1.07g 0.1g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.049mg 0%
Threonine 0.605mg 0.1mg 0%
Isoleucine 0.78mg 0.147mg 0%
Leucine 1.399mg 0.259mg 0%
Lysine 1.004mg 0.073mg 0%
Methionine 0.291mg 0.059mg 0%
Phenylalanine 0.885mg 0.184mg 0%
Valine 0.89mg 0.162mg 0%
Histidine 0.465mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +314.2%
Contains more FatsFats +3837.5%
Contains more OtherOther +869.2%
Contains more CarbsCarbs +62.7%
Contains more WaterWater +18.6%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +7981.8%
Contains more Poly. FatPolyunsaturated fat +3060.9%
Contains less Sat. FatSaturated fat -98%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.