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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
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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%
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
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

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
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
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%

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 Groat
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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Groat
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
31%
Groat
Minerals Daily Need Coverage Score
71%
Veggie burger
109%
Groat

Comparison summary

Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.6)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 568mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 0.699g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 5)
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. 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.