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Veggie burger vs. Gouda cheese — In-Depth Nutrition Comparison

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How are veggie burgers and gouda cheese different?

  • Veggie burgers are higher in vitamin B1, manganese, iron, folate, and vitamin B3; however, gouda cheese is richer in calcium, phosphorus, and zinc.
  • Daily need coverage for vitamin B1 for veggie burgers is 218% higher.
  • Veggie burgers contain 86 times more manganese than gouda cheese. While veggie burgers contain 0.951mg of manganese, gouda cheese contains only 0.011mg.
  • Veggie burgers have less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Cheese, gouda are the varieties used in this article.

Infographic

Veggie burger vs Gouda cheese 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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +93.1%
Contains more PotassiumPotassium +175.2%
Contains more IronIron +904.2%
Contains more CopperCopper +455.6%
Contains less SodiumSodium -30.5%
Contains more ManganeseManganese +8545.5%
Contains more SeleniumSelenium +55.9%
Contains more CalciumCalcium +414.7%
Contains more ZincZinc +209.5%
Contains more PhosphorusPhosphorus +165%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +8736.7%
Contains more Vitamin B3Vitamin B3 +5857.1%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more Vitamin B12Vitamin B12 +30.5%
Contains more Vitamin KVitamin K +82.6%
Contains more FolateFolate +490.5%
Contains more CholineCholine +26%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B5Vitamin B5 +17.6%
~equal in Vitamin E ~0.24mg

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +542.8%
Contains more WaterWater +47.6%
Contains more ProteinProtein +58.9%
Contains more FatsFats +335.6%
Contains more OtherOther +56.3%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +207.9%
Contains more Mono. FatMonounsaturated fat +335.7%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Gouda cheese DV% diff.
Vitamin B1 2.651mg 0.03mg 218%
Saturated fat 1.44g 17.614g 74%
Calcium 136mg 700mg 56%
Phosphorus 206mg 546mg 49%
Manganese 0.951mg 0.011mg 41%
Cholesterol 5mg 114mg 36%
Fats 6.3g 27.44g 33%
Iron 2.41mg 0.24mg 27%
Folate 124µg 21µg 26%
Zinc 1.26mg 3.9mg 24%
Vitamin B3 3.753mg 0.063mg 23%
Vitamin B12 2.01µg 1.54µg 20%
Fiber 4.9g 0g 20%
Protein 15.7g 24.94g 18%
Vitamin A 1µg 165µg 18%
Copper 0.2mg 0.036mg 18%
Vitamin B6 0.303mg 0.08mg 17%
Monounsaturated fat 1.778g 7.747g 15%
Selenium 22.6µg 14.5µg 15%
Sodium 569mg 819mg 11%
Polyunsaturated fat 2.023g 0.657g 9%
Calories 177kcal 356kcal 9%
Vitamin B2 0.244mg 0.334mg 7%
Potassium 333mg 121mg 6%
Magnesium 56mg 29mg 6%
Vitamin C 4.5mg 0mg 5%
Carbs 14.27g 2.22g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Starch 5.78g 2%
Vitamin K 4.2µg 2.3µg 2%
Vitamin B5 0.289mg 0.34mg 1%
Choline 19.4mg 15.4mg 1%
Net carbs 9.37g 2.22g N/A
Sugar 1.07g 2.22g N/A
Vitamin E 0.23mg 0.24mg 0%
Tryptophan 0.162mg 0.352mg 0%
Threonine 0.605mg 0.93mg 0%
Isoleucine 0.78mg 1.306mg 0%
Leucine 1.399mg 2.564mg 0%
Lysine 1.004mg 2.654mg 0%
Methionine 0.291mg 0.719mg 0%
Phenylalanine 0.885mg 1.431mg 0%
Valine 0.89mg 1.806mg 0%
Histidine 0.465mg 1.032mg 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 Gouda cheese
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
32%
Gouda cheese
Minerals Daily Need Coverage Score
71%
Veggie burger
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.15g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 16.174g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 59)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.