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Veggie burger vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and groat

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, and folate, yet groat is higher in copper, magnesium, vitamin B3, fiber, and phosphorus.
  • Veggie burgers cover your daily vitamin B1 needs 213% more than groat.
  • The amount of sodium in groat is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Buckwheat.

Infographic

Veggie burger vs Groat 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%
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +655.6%
Contains more SeleniumSelenium +172.3%
Contains more MagnesiumMagnesium +312.5%
Contains more PotassiumPotassium +38.1%
Contains more CopperCopper +450%
Contains more ZincZinc +90.5%
Contains more PhosphorusPhosphorus +68.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +36.7%
~equal in Iron ~2.2mg

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%
Groat
Groat
3
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2524.8%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +313.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +326.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Groat DV% diff.
Vitamin B1 2.651mg 0.101mg 213%
Copper 0.2mg 1.1mg 100%
Vitamin B12 2.01µg 0µg 84%
Magnesium 56mg 231mg 42%
Selenium 22.6µg 8.3µg 26%
Sodium 569mg 1mg 25%
Folate 124µg 30µg 24%
Phosphorus 206mg 347mg 20%
Vitamin B3 3.753mg 7.02mg 20%
Fiber 4.9g 10g 20%
Vitamin B5 0.289mg 1.233mg 19%
Carbs 14.27g 71.5g 19%
Manganese 0.951mg 1.3mg 15%
Vitamin B2 0.244mg 0.425mg 14%
Calcium 136mg 18mg 12%
Zinc 1.26mg 2.4mg 10%
Calories 177kcal 343kcal 8%
Polyunsaturated fat 2.023g 1.039g 7%
Vitamin B6 0.303mg 0.21mg 7%
Protein 15.7g 13.25g 5%
Vitamin C 4.5mg 0mg 5%
Vitamin K 4.2µg 4%
Potassium 333mg 460mg 4%
Choline 19.4mg 4%
Fats 6.3g 3.4g 4%
Saturated fat 1.44g 0.741g 3%
Iron 2.41mg 2.2mg 3%
Monounsaturated fat 1.778g 1.04g 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 2%
Net carbs 9.37g 61.5g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.192mg 0%
Threonine 0.605mg 0.506mg 0%
Isoleucine 0.78mg 0.498mg 0%
Leucine 1.399mg 0.832mg 0%
Lysine 1.004mg 0.672mg 0%
Methionine 0.291mg 0.172mg 0%
Phenylalanine 0.885mg 0.52mg 0%
Valine 0.89mg 0.678mg 0%
Histidine 0.465mg 0.309mg 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
Groat
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +18.5%
Contains more FatsFats +85.3%
Contains more WaterWater +527.8%
Contains more OtherOther +20%
Contains more CarbsCarbs +401.1%

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +71%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains less Sat. FatSaturated fat -48.5%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.