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Veggie burger vs. Lettuce — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and lettuce

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, phosphorus, folate, and vitamin B3; however, lettuce is richer in vitamin A and vitamin K.
  • Veggie burgers cover your daily vitamin B1 needs 215% more than lettuce.
  • Lettuce contains less sodium.
  • Veggie burgers have a higher glycemic index. The glycemic index of veggie burgers is 59, while the glycemic index of lettuce is 32.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Lettuce, green leaf, raw.

Infographic

Veggie burger vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +330.8%
Contains more CalciumCalcium +277.8%
Contains more PotassiumPotassium +71.6%
Contains more IronIron +180.2%
Contains more CopperCopper +589.7%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +610.3%
Contains more ManganeseManganese +280.4%
Contains more SeleniumSelenium +3666.7%
Contains less SodiumSodium -95.1%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +3687.1%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +900.8%
Contains more Vitamin B5Vitamin B5 +115.7%
Contains more Vitamin B6Vitamin B6 +236.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +226.3%
Contains more CholineCholine +42.6%
Contains more Vitamin CVitamin C +104.4%
Contains more Vitamin AVitamin A +36900%
Contains more Vitamin KVitamin K +2907.1%
~equal in Vitamin E ~0.22mg
~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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1054.4%
Contains more FatsFats +4100%
Contains more CarbsCarbs +397.2%
Contains more OtherOther +293.8%
Contains more WaterWater +55.2%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +29533.3%
Contains more Poly. FatPolyunsaturated fat +2367.1%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
46% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +38.5%
Contains more FructoseFructose +230.8%
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Lettuce
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Veggie burger Lettuce DV% diff.
Vitamin B1 2.651mg 0.07mg 215%
Vitamin K 4.2µg 126.3µg 102%
Vitamin B12 2.01µg 0µg 84%
Vitamin A 1µg 370µg 41%
Selenium 22.6µg 0.6µg 40%
Manganese 0.951mg 0.25mg 30%
Protein 15.7g 1.36g 29%
Phosphorus 206mg 29mg 25%
Sodium 569mg 28mg 24%
Folate 124µg 38µg 22%
Vitamin B3 3.753mg 0.375mg 21%
Copper 0.2mg 0.029mg 19%
Iron 2.41mg 0.86mg 19%
Vitamin B6 0.303mg 0.09mg 16%
Fiber 4.9g 1.3g 14%
Polyunsaturated fat 2.023g 0.082g 13%
Vitamin B2 0.244mg 0.08mg 13%
Magnesium 56mg 13mg 10%
Calcium 136mg 36mg 10%
Zinc 1.26mg 0.18mg 10%
Fats 6.3g 0.15g 9%
Calories 177kcal 15kcal 8%
Saturated fat 1.44g 0.02g 6%
Vitamin C 4.5mg 9.2mg 5%
Potassium 333mg 194mg 4%
Carbs 14.27g 2.87g 4%
Monounsaturated fat 1.778g 0.006g 4%
Vitamin B5 0.289mg 0.134mg 3%
Starch 5.78g 0g 2%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 13.6mg 1%
Net carbs 9.37g 1.57g N/A
Sugar 1.07g 0.78g N/A
Vitamin E 0.23mg 0.22mg 0%
Tryptophan 0.162mg 0.009mg 0%
Threonine 0.605mg 0.059mg 0%
Isoleucine 0.78mg 0.084mg 0%
Leucine 1.399mg 0.079mg 0%
Lysine 1.004mg 0.084mg 0%
Methionine 0.291mg 0.016mg 0%
Phenylalanine 0.885mg 0.055mg 0%
Valine 0.89mg 0.07mg 0%
Histidine 0.465mg 0.022mg 0%
Fructose 0.13g 0.43g 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 Lettuce
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
45%
Lettuce
Minerals Daily Need Coverage Score
71%
Veggie burger
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.5)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 541mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 1.42g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 27)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.