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  6. Veggie burger vs. Nori

Veggie burger vs. Nori — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and nori

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, phosphorus, fiber, and vitamin B3; however, nori is higher in vitamin A, vitamin C, and vitamin B2.
  • Veggie burgers cover your daily need for vitamin B1, 213% more than nori.
  • Nori has less sodium.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Seaweed, laver, raw.

Infographic

Veggie burger vs Nori 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%
Nori
Nori
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +94.3%
Contains more IronIron +33.9%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +255.2%
Contains more SeleniumSelenium +3128.6%
Contains more CopperCopper +32%
Contains less SodiumSodium -91.6%
~equal in Potassium ~356mg
~equal in Manganese ~0.988mg

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%
Nori
Nori
6
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +2605.1%
Contains more Vitamin B3Vitamin B3 +155.3%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +86.5%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin AVitamin A +25900%
Contains more Vitamin EVitamin E +334.8%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B5Vitamin B5 +80.3%
Contains more FolateFolate +17.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~4µg

All nutrients comparison - raw data values

Nutrient Veggie burger Nori DV% diff.
Vitamin B1 2.651mg 0.098mg 213%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.7µg 40%
Vitamin C 4.5mg 39mg 38%
Vitamin A 1µg 260µg 29%
Sodium 569mg 48mg 23%
Phosphorus 206mg 58mg 21%
Protein 15.7g 5.81g 20%
Fiber 4.9g 0.3g 18%
Vitamin B2 0.244mg 0.446mg 16%
Vitamin B3 3.753mg 1.47mg 14%
Polyunsaturated fat 2.023g 0.11g 13%
Magnesium 56mg 2mg 13%
Vitamin B6 0.303mg 0.159mg 11%
Fats 6.3g 0.28g 9%
Iron 2.41mg 1.8mg 8%
Calories 177kcal 35kcal 7%
Copper 0.2mg 0.264mg 7%
Calcium 136mg 70mg 7%
Saturated fat 1.44g 0.061g 6%
Folate 124µg 146µg 6%
Vitamin E 0.23mg 1mg 5%
Vitamin B5 0.289mg 0.521mg 5%
Monounsaturated fat 1.778g 0.025g 4%
Carbs 14.27g 5.11g 3%
Zinc 1.26mg 1.05mg 2%
Choline 19.4mg 10.4mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Manganese 0.951mg 0.988mg 2%
Potassium 333mg 356mg 1%
Net carbs 9.37g 4.81g N/A
Sugar 1.07g 0.49g N/A
Vitamin K 4.2µg 4µg 0%
Tryptophan 0.162mg 0.043mg 0%
Threonine 0.605mg 0.232mg 0%
Isoleucine 0.78mg 0.259mg 0%
Leucine 1.399mg 0.501mg 0%
Lysine 1.004mg 0.222mg 0%
Methionine 0.291mg 0.145mg 0%
Phenylalanine 0.885mg 0.273mg 0%
Valine 0.89mg 0.402mg 0%
Histidine 0.465mg 0.14mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.08g N/A
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
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +170.2%
Contains more FatsFats +2150%
Contains more CarbsCarbs +179.3%
Contains more WaterWater +38.9%
Contains more OtherOther +49.6%

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +7012%
Contains more Poly. FatPolyunsaturated fat +1739.1%
Contains less Sat. FatSaturated fat -95.8%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.