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  6. Veggie burger vs. Marrow-stem Kale

Veggie burger vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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How are veggie burgers and marrow-stem Kale different?

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, phosphorus, iron, and vitamin B3, while marrow-stem Kale is higher in vitamin K, vitamin A, and vitamin C.
  • Marrow-stem Kale covers your daily need for vitamin K, 361% more than veggie burgers.
  • Marrow-stem Kale is lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than marrow-stem Kale (32).

Veggie burgers or soyburgers, unprepared and Collards, raw types were used in this article.

Infographic

Veggie burger vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +56.3%
Contains more IronIron +412.8%
Contains more CopperCopper +334.8%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +724%
Contains more ManganeseManganese +44.5%
Contains more SeleniumSelenium +1638.5%
Contains more CalciumCalcium +70.6%
Contains less SodiumSodium -97%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +4809.3%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +405.8%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +684.4%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +882.6%
Contains more Vitamin KVitamin K +10307.1%
Contains more CholineCholine +19.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Folate ~129µg

All nutrients comparison - raw data values

Nutrient Veggie burger Marrow-stem Kale DV% diff.
Vitamin K 4.2µg 437.1µg 361%
Vitamin B1 2.651mg 0.054mg 216%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 1.3µg 39%
Vitamin C 4.5mg 35.3mg 34%
Vitamin A 1µg 251µg 28%
Phosphorus 206mg 25mg 26%
Protein 15.7g 3.02g 25%
Sodium 569mg 17mg 24%
Iron 2.41mg 0.47mg 24%
Vitamin B3 3.753mg 0.742mg 19%
Copper 0.2mg 0.046mg 17%
Vitamin E 0.23mg 2.26mg 14%
Manganese 0.951mg 0.658mg 13%
Polyunsaturated fat 2.023g 0.201g 12%
Vitamin B6 0.303mg 0.165mg 11%
Zinc 1.26mg 0.21mg 10%
Calcium 136mg 232mg 10%
Vitamin B2 0.244mg 0.13mg 9%
Fats 6.3g 0.61g 9%
Calories 177kcal 32kcal 7%
Magnesium 56mg 27mg 7%
Saturated fat 1.44g 0.055g 6%
Fiber 4.9g 4g 4%
Potassium 333mg 213mg 4%
Monounsaturated fat 1.778g 0.03g 4%
Carbs 14.27g 5.42g 3%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Folate 124µg 129µg 1%
Choline 19.4mg 23.2mg 1%
Net carbs 9.37g 1.42g N/A
Sugar 1.07g 0.46g N/A
Vitamin B5 0.289mg 0.267mg 0%
Tryptophan 0.162mg 0.031mg 0%
Threonine 0.605mg 0.086mg 0%
Isoleucine 0.78mg 0.1mg 0%
Leucine 1.399mg 0.151mg 0%
Lysine 1.004mg 0.117mg 0%
Methionine 0.291mg 0.033mg 0%
Phenylalanine 0.885mg 0.087mg 0%
Valine 0.89mg 0.12mg 0%
Histidine 0.465mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +419.9%
Contains more FatsFats +932.8%
Contains more CarbsCarbs +163.3%
Contains more OtherOther +89.5%
Contains more WaterWater +46.4%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +5826.7%
Contains more Poly. FatPolyunsaturated fat +906.5%
Contains less Sat. FatSaturated fat -96.2%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.