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Veggie burger vs. Garlic — In-Depth Nutrition Comparison

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Important differences between veggie burgers and garlic

  • Veggie burgers have more vitamin B1, vitamin B12, folate, vitamin B3, selenium, and fiber; however, garlic has more vitamin B6, manganese, and vitamin C.
  • Veggie burgers' daily need coverage for vitamin B1 is 204% more.
  • Garlic is lower in sodium.
  • Veggie burgers have a higher glycemic index than garlic.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Garlic, raw.

Infographic

Veggie burger vs Garlic 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%
Garlic
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +124%
Contains more IronIron +41.8%
Contains more PhosphorusPhosphorus +34.6%
Contains more SeleniumSelenium +59.2%
Contains more CalciumCalcium +33.1%
Contains more PotassiumPotassium +20.4%
Contains more CopperCopper +49.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +75.8%
~equal in Zinc ~1.16mg

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%
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin B1Vitamin B1 +1225.5%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B3Vitamin B3 +436.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +147.1%
Contains more FolateFolate +4033.3%
Contains more Vitamin CVitamin C +593.3%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more Vitamin B6Vitamin B6 +307.6%
Contains more CholineCholine +19.6%
~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
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +146.9%
Contains more FatsFats +1160%
Contains more OtherOther +68%
Contains more CarbsCarbs +131.7%
~equal in Water ~58.58g

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
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +16063.6%
Contains more Poly. FatPolyunsaturated fat +712.4%
Contains less Sat. FatSaturated fat -93.8%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Garlic DV% diff.
Vitamin B1 2.651mg 0.2mg 204%
Vitamin B12 2.01µg 0µg 84%
Vitamin B6 0.303mg 1.235mg 72%
Manganese 0.951mg 1.672mg 31%
Vitamin C 4.5mg 31.2mg 30%
Folate 124µg 3µg 30%
Sodium 569mg 17mg 24%
Vitamin B3 3.753mg 0.7mg 19%
Protein 15.7g 6.36g 19%
Selenium 22.6µg 14.2µg 15%
Polyunsaturated fat 2.023g 0.249g 12%
Fiber 4.9g 2.1g 11%
Copper 0.2mg 0.299mg 11%
Vitamin B2 0.244mg 0.11mg 10%
Fats 6.3g 0.5g 9%
Iron 2.41mg 1.7mg 9%
Phosphorus 206mg 153mg 8%
Magnesium 56mg 25mg 7%
Vitamin B5 0.289mg 0.596mg 6%
Saturated fat 1.44g 0.089g 6%
Carbs 14.27g 33.06g 6%
Calcium 136mg 181mg 5%
Monounsaturated fat 1.778g 0.011g 4%
Vitamin K 4.2µg 1.7µg 2%
Potassium 333mg 401mg 2%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Choline 19.4mg 23.2mg 1%
Calories 177kcal 149kcal 1%
Vitamin E 0.23mg 0.08mg 1%
Zinc 1.26mg 1.16mg 1%
Net carbs 9.37g 30.96g N/A
Sugar 1.07g 1g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.066mg 0%
Threonine 0.605mg 0.157mg 0%
Isoleucine 0.78mg 0.217mg 0%
Leucine 1.399mg 0.308mg 0%
Lysine 1.004mg 0.273mg 0%
Methionine 0.291mg 0.076mg 0%
Phenylalanine 0.885mg 0.183mg 0%
Valine 0.89mg 0.291mg 0%
Histidine 0.465mg 0.113mg 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 Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
71%
Veggie burger
67%
Garlic

Comparison summary

Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.6)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 1.351g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 29)
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.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.