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  6. Veggie burger vs. Millet raw

Veggie burger vs. Millet raw — In-Depth Nutrition Comparison

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How are veggie burgers and millet raw different?

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, and calcium, while millet raw is higher in copper, manganese, fiber, magnesium, and phosphorus.
  • Veggie burgers cover your daily need for vitamin B1, 186% more than millet raw.
  • Millet raw is lower in sodium.
  • Millet raw has a higher glycemic index (71) than veggie burgers (59).

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

Infographic

Veggie burger vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +70.8%
Contains more SeleniumSelenium +737%
Contains more MagnesiumMagnesium +103.6%
Contains more IronIron +24.9%
Contains more CopperCopper +275%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +38.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +71.6%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B1Vitamin B1 +529.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +45.9%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +193.4%
Contains more Vitamin B6Vitamin B6 +26.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Millet raw DV% diff.
Vitamin B1 2.651mg 0.421mg 186%
Vitamin B12 2.01µg 0µg 84%
Copper 0.2mg 0.75mg 61%
Selenium 22.6µg 2.7µg 36%
Manganese 0.951mg 1.632mg 30%
Sodium 569mg 5mg 25%
Carbs 14.27g 72.85g 20%
Magnesium 56mg 114mg 14%
Fiber 4.9g 8.5g 14%
Calcium 136mg 8mg 13%
Vitamin B5 0.289mg 0.848mg 11%
Phosphorus 206mg 285mg 11%
Folate 124µg 85µg 10%
Calories 177kcal 378kcal 10%
Protein 15.7g 11.02g 9%
Iron 2.41mg 3.01mg 8%
Vitamin B6 0.303mg 0.384mg 6%
Vitamin B3 3.753mg 4.72mg 6%
Vitamin C 4.5mg 0mg 5%
Zinc 1.26mg 1.68mg 4%
Choline 19.4mg 4%
Potassium 333mg 195mg 4%
Vitamin B2 0.244mg 0.29mg 4%
Monounsaturated fat 1.778g 0.773g 3%
Saturated fat 1.44g 0.723g 3%
Vitamin K 4.2µg 0.9µg 3%
Fats 6.3g 4.22g 3%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Vitamin E 0.23mg 0.05mg 1%
Polyunsaturated fat 2.023g 2.134g 1%
Net carbs 9.37g 64.35g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.119mg 0%
Threonine 0.605mg 0.353mg 0%
Isoleucine 0.78mg 0.465mg 0%
Leucine 1.399mg 1.4mg 0%
Lysine 1.004mg 0.212mg 0%
Methionine 0.291mg 0.221mg 0%
Phenylalanine 0.885mg 0.58mg 0%
Valine 0.89mg 0.578mg 0%
Histidine 0.465mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +42.5%
Contains more FatsFats +49.3%
Contains more WaterWater +606%
Contains more CarbsCarbs +410.5%
Contains more OtherOther +28.6%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +130%
Contains less Sat. FatSaturated fat -49.8%
~equal in Polyunsaturated fat ~2.134g

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.