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Veggie burger vs. French toast — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and french toast?

  • Veggie burgers are richer in vitamin B1, vitamin B12, manganese, folate, vitamin B6, copper, vitamin B3, and phosphorus, while french toast is higher in vitamin A.
  • Veggie burgers' daily need coverage for vitamin B1 is 204% higher.
  • French toast has 6 times less vitamin B12 than veggie burgers. Veggie burgers have 2.01µg of vitamin B12, while french toast has 0.31µg.
  • Veggie burgers are lower in cholesterol.

We used Veggie burgers or soyburgers, unprepared and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

Infographic

Veggie burger vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +229.4%
Contains more CalciumCalcium +36%
Contains more PotassiumPotassium +148.5%
Contains more IronIron +44.3%
Contains more CopperCopper +244.8%
Contains more ZincZinc +88.1%
Contains more PhosphorusPhosphorus +76.1%
Contains more ManganeseManganese +405.9%
Contains more SeleniumSelenium +12.4%
Contains less SodiumSodium -15.8%

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.
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1199.5%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B6Vitamin B6 +309.5%
Contains more Vitamin B12Vitamin B12 +548.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +12300%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +90%
~equal in Vitamin D ~µg

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +103.9%
Contains more WaterWater +11.9%
Contains more OtherOther +40%
Contains more FatsFats +71.4%
Contains more CarbsCarbs +75.2%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Mono. FatMonounsaturated fat +154.4%
Contains more Poly. FatPolyunsaturated fat +28.2%

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

All nutrients comparison - raw data values

Nutrient Veggie burger French toast DV% diff.
Vitamin B1 2.651mg 0.204mg 204%
Vitamin B12 2.01µg 0.31µg 71%
Cholesterol 5mg 116mg 37%
Manganese 0.951mg 0.188mg 33%
Fiber 4.9g 20%
Folate 124µg 43µg 20%
Vitamin B6 0.303mg 0.074mg 18%
Protein 15.7g 7.7g 16%
Copper 0.2mg 0.058mg 16%
Vitamin A 1µg 124µg 14%
Phosphorus 206mg 117mg 13%
Vitamin B3 3.753mg 1.628mg 13%
Iron 2.41mg 1.67mg 9%
Magnesium 56mg 17mg 9%
Monounsaturated fat 1.778g 4.524g 7%
Fats 6.3g 10.8g 7%
Potassium 333mg 134mg 6%
Saturated fat 1.44g 2.723g 6%
Vitamin B2 0.244mg 0.321mg 6%
Vitamin B5 0.289mg 0.549mg 5%
Zinc 1.26mg 0.67mg 5%
Vitamin C 4.5mg 0.3mg 5%
Selenium 22.6µg 20.1µg 5%
Choline 19.4mg 4%
Sodium 569mg 479mg 4%
Calcium 136mg 100mg 4%
Carbs 14.27g 25g 4%
Polyunsaturated fat 2.023g 2.594g 4%
Vitamin K 4.2µg 4%
Calories 177kcal 229kcal 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Net carbs 9.37g 25g N/A
Sugar 1.07g N/A
Tryptophan 0.162mg 0.094mg 0%
Threonine 0.605mg 0.305mg 0%
Isoleucine 0.78mg 0.375mg 0%
Leucine 1.399mg 0.621mg 0%
Lysine 1.004mg 0.413mg 0%
Methionine 0.291mg 0.188mg 0%
Phenylalanine 0.885mg 0.389mg 0%
Valine 0.89mg 0.419mg 0%
Histidine 0.465mg 0.179mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A
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 French toast
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
25%
French toast
Minerals Daily Need Coverage Score
71%
Veggie burger
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 111mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 1.283g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 90mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.