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  6. Veggie burger vs. Jerky

Veggie burger vs. Jerky — In-Depth Nutrition Comparison

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How are veggie burgers and jerky different?

  • Veggie burgers are higher in vitamin B1, vitamin B12, manganese, and selenium; however, jerky is richer in zinc, iron, phosphorus, and choline.
  • Daily need coverage for vitamin B1 for veggie burgers is 208% higher.
  • Veggie burgers contain 9 times more manganese than jerky. While veggie burgers contain 0.951mg of manganese, jerky contains only 0.111mg.
  • Veggie burgers have less sodium.
  • Jerky has a lower glycemic index (0) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Snacks, beef jerky, chopped and formed are the varieties used in this article.

Infographic

Veggie burger vs Jerky 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%
Jerky
Jerky
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +580%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +756.8%
Contains more SeleniumSelenium +111.2%
Contains more PotassiumPotassium +79.3%
Contains more IronIron +124.9%
Contains more CopperCopper +13.5%
Contains more ZincZinc +543.7%
Contains more PhosphorusPhosphorus +97.6%
~equal in Magnesium ~51mg

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%
Jerky
Jerky
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1621.4%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +77.3%
Contains more Vitamin B6Vitamin B6 +69.3%
Contains more Vitamin B12Vitamin B12 +103%
Contains more Vitamin KVitamin K +82.6%
Contains more Vitamin EVitamin E +113%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +462.4%
~equal in Folate ~134µg

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
Jerky
Jerky
3
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +29.7%
Contains more WaterWater +162%
Contains more ProteinProtein +111.5%
Contains more FatsFats +306.3%
Contains more OtherOther +171.4%

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
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Poly. FatPolyunsaturated fat +100.1%
Contains more Mono. FatMonounsaturated fat +535.8%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Jerky DV% diff.
Vitamin B1 2.651mg 0.154mg 208%
Sodium 569mg 2081mg 66%
Zinc 1.26mg 8.11mg 62%
Saturated fat 1.44g 10.85g 43%
Vitamin B12 2.01µg 0.99µg 43%
Iron 2.41mg 5.42mg 38%
Manganese 0.951mg 0.111mg 37%
Protein 15.7g 33.2g 35%
Fats 6.3g 25.6g 30%
Phosphorus 206mg 407mg 29%
Monounsaturated fat 1.778g 11.305g 24%
Selenium 22.6µg 10.7µg 22%
Choline 19.4mg 109.1mg 16%
Cholesterol 5mg 48mg 14%
Vitamin B3 3.753mg 1.732mg 13%
Calories 177kcal 410kcal 12%
Calcium 136mg 20mg 12%
Fiber 4.9g 1.8g 12%
Vitamin B6 0.303mg 0.179mg 10%
Potassium 333mg 597mg 8%
Vitamin B2 0.244mg 0.142mg 8%
Polyunsaturated fat 2.023g 1.011g 7%
Vitamin C 4.5mg 0mg 5%
Folate 124µg 134µg 3%
Vitamin B5 0.289mg 0.163mg 3%
Copper 0.2mg 0.227mg 3%
Vitamin K 4.2µg 2.3µg 2%
Starch 5.78g 2%
Vitamin E 0.23mg 0.49mg 2%
Vitamin D 0µg 0.3µg 2%
Magnesium 56mg 51mg 1%
Vitamin D 0IU 11IU 1%
Carbs 14.27g 11g 1%
Net carbs 9.37g 9.2g N/A
Sugar 1.07g 9g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 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 Jerky
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
35%
Jerky
Minerals Daily Need Coverage Score
71%
Veggie burger
111%
Jerky

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 7.93g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 1512mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 9.41g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $4)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in glycemic index?
Jerky
Jerky 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.

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.