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Veggie burger vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and crackers?

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, manganese, and vitamin B6, while crackers are higher in vitamin K, iron, vitamin E, and vitamin B2.
  • Veggie burgers' daily need coverage for vitamin B1 is 186% higher.
  • Veggie burgers are lower in saturated fat.

We used Veggie burgers or soyburgers, unprepared and Crackers, standard snack-type, regular types in this comparison.

Infographic

Veggie burger vs Crackers 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.
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +182.2%
Contains more CopperCopper +92.3%
Contains more ZincZinc +157.1%
Contains less SodiumSodium -21.6%
Contains more ManganeseManganese +93.7%
Contains more SeleniumSelenium +237.3%
Contains more IronIron +67.2%
Contains more PhosphorusPhosphorus +20.4%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +537.3%
Contains more Vitamin B6Vitamin B6 +381%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.8%
Contains more CholineCholine +102.1%
Contains more Vitamin EVitamin E +1217.4%
Contains more Vitamin B2Vitamin B2 +86.9%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin KVitamin K +1550%
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +136.4%
Contains more WaterWater +1849.4%
Contains more FatsFats +319.5%
Contains more CarbsCarbs +329.6%
~equal in Other ~2.49g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +268.6%
Contains more Poly. FatPolyunsaturated fat +549.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +759.7%
Contains more SucroseSucrose +1021%
Contains more GlucoseGlucose +80.8%
Contains more FructoseFructose +123.1%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Veggie burger Crackers DV% diff.
Vitamin B1 2.651mg 0.416mg 186%
Vitamin B12 2.01µg 0µg 84%
Polyunsaturated fat 2.023g 13.137g 74%
Vitamin K 4.2µg 69.3µg 54%
Fats 6.3g 26.43g 31%
Selenium 22.6µg 6.7µg 29%
Manganese 0.951mg 0.491mg 20%
Iron 2.41mg 4.03mg 20%
Saturated fat 1.44g 5.562g 19%
Vitamin E 0.23mg 3.03mg 19%
Vitamin B6 0.303mg 0.063mg 18%
Protein 15.7g 6.64g 18%
Starch 5.78g 49.69g 18%
Calories 177kcal 510kcal 17%
Carbs 14.27g 61.3g 16%
Vitamin B2 0.244mg 0.456mg 16%
Monounsaturated fat 1.778g 6.553g 12%
Copper 0.2mg 0.104mg 11%
Fiber 4.9g 2.3g 10%
Magnesium 56mg 18mg 9%
Folate 124µg 92µg 8%
Zinc 1.26mg 0.49mg 7%
Sodium 569mg 726mg 7%
Phosphorus 206mg 248mg 6%
Potassium 333mg 118mg 6%
Vitamin C 4.5mg 0mg 5%
Vitamin B3 3.753mg 4.352mg 4%
Vitamin B5 0.289mg 0.417mg 3%
Choline 19.4mg 9.6mg 2%
Calcium 136mg 120mg 2%
Cholesterol 5mg 0mg 2%
Net carbs 9.37g 59g N/A
Sugar 1.07g 8.18g N/A
Vitamin A 1µg 0µg 0%
Trans fat 1.076g N/A
Tryptophan 0.162mg 0.084mg 0%
Threonine 0.605mg 0.193mg 0%
Isoleucine 0.78mg 0.246mg 0%
Leucine 1.399mg 0.471mg 0%
Lysine 1.004mg 0.103mg 0%
Methionine 0.291mg 0.112mg 0%
Phenylalanine 0.885mg 0.331mg 0%
Valine 0.89mg 0.294mg 0%
Histidine 0.465mg 0.145mg 0%
Fructose 0.13g 0.29g 0%
Omega-3 - ALA 0.081g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
97%
Veggie burger
49%
Crackers
Minerals Daily Need Coverage Score
71%
Veggie burger
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 7.11g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 157mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 4.122g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 4)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 5mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.