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  6. Veggie burger vs. Lentil soup

Veggie burger vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between veggie burgers and lentil soup

  • Veggie burgers are richer than lentil soup in vitamin B1, vitamin B12, selenium, manganese, folate, vitamin B3, phosphorus, iron, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
  • Veggie burgers contain 75 times more selenium than lentil soup. Veggie burgers contain 22.6µg of selenium, while lentil soup contains 0.3µg.
  • Lentil soup has a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Veggie burger vs Lentil soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +522.2%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +125.2%
Contains more CopperCopper +185.7%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +178.4%
Contains more ManganeseManganese +692.5%
Contains more SeleniumSelenium +7433.3%
~equal in Sodium ~532mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +164.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3687.1%
Contains more Vitamin B2Vitamin B2 +442.2%
Contains more Vitamin B3Vitamin B3 +588.6%
Contains more Vitamin B5Vitamin B5 +106.4%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin B12Vitamin B12 +1575%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +520%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Veggie burger Lentil soup DV% diff.
Vitamin B1 2.651mg 0.07mg 215%
Vitamin B12 2.01µg 0.12µg 79%
Selenium 22.6µg 0.3µg 41%
Manganese 0.951mg 0.12mg 36%
Folate 124µg 20µg 26%
Protein 15.7g 3.74g 24%
Fiber 4.9g 20%
Vitamin B3 3.753mg 0.545mg 20%
Phosphorus 206mg 74mg 19%
Iron 2.41mg 1.07mg 17%
Vitamin B6 0.303mg 0.09mg 16%
Vitamin B2 0.244mg 0.045mg 15%
Copper 0.2mg 0.07mg 14%
Polyunsaturated fat 2.023g 0.13g 13%
Calcium 136mg 17mg 12%
Magnesium 56mg 9mg 11%
Zinc 1.26mg 0.3mg 9%
Fats 6.3g 1.12g 8%
Calories 177kcal 56kcal 6%
Potassium 333mg 144mg 6%
Saturated fat 1.44g 0.45g 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Monounsaturated fat 1.778g 0.52g 3%
Vitamin C 4.5mg 1.7mg 3%
Vitamin B5 0.289mg 0.14mg 3%
Vitamin E 0.23mg 2%
Carbs 14.27g 8.16g 2%
Starch 5.78g 2%
Sodium 569mg 532mg 2%
Cholesterol 5mg 3mg 1%
Vitamin A 1µg 7µg 1%
Net carbs 9.37g 8.16g N/A
Sugar 1.07g N/A
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

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +319.8%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +74.9%
Contains more OtherOther +104.9%
Contains more WaterWater +40.1%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +241.9%
Contains more Poly. FatPolyunsaturated fat +1456.2%
Contains less Sat. FatSaturated fat -68.8%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.