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Veggie burger vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between veggie burgers and nutmeg

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, and vitamin B3; however, nutmeg has more copper, manganese, fiber, and magnesium.
  • Veggie burgers' daily need coverage for vitamin B1 is 192% more.
  • Nutmeg is lower in sodium.
  • Veggie burgers have a higher glycemic index than nutmeg.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Spices, nutmeg, ground.

Infographic

Veggie burger vs Nutmeg 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%
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more SeleniumSelenium +1312.5%
Contains more MagnesiumMagnesium +226.8%
Contains more CalciumCalcium +35.3%
Contains more IronIron +26.1%
Contains more CopperCopper +413.5%
Contains more ZincZinc +70.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +204.9%
~equal in Potassium ~350mg
~equal in Phosphorus ~213mg

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%
Nutmeg
1
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +666.2%
Contains more Vitamin B2Vitamin B2 +328.1%
Contains more Vitamin B3Vitamin B3 +188.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.2%
Contains more CholineCholine +120.5%
Contains more Vitamin AVitamin A +400%
~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
Nutmeg
2
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +168.8%
Contains more WaterWater +882.5%
Contains more FatsFats +476.3%
Contains more CarbsCarbs +245.4%
~equal in Other ~2.33g

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
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Poly. FatPolyunsaturated fat +478%
Contains more Mono. FatMonounsaturated fat +81.1%

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 Nutmeg
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Veggie burger Nutmeg DV% diff.
Vitamin B1 2.651mg 0.346mg 192%
Saturated fat 1.44g 25.94g 111%
Copper 0.2mg 1.027mg 92%
Manganese 0.951mg 2.9mg 85%
Vitamin B12 2.01µg 0µg 84%
Fiber 4.9g 20.8g 64%
Fats 6.3g 36.31g 46%
Selenium 22.6µg 1.6µg 38%
Magnesium 56mg 183mg 30%
Sodium 569mg 16mg 24%
Protein 15.7g 5.84g 20%
Calories 177kcal 525kcal 17%
Vitamin B3 3.753mg 1.299mg 15%
Vitamin B2 0.244mg 0.057mg 14%
Carbs 14.27g 49.29g 12%
Folate 124µg 76µg 12%
Vitamin B6 0.303mg 0.16mg 11%
Polyunsaturated fat 2.023g 0.35g 11%
Zinc 1.26mg 2.15mg 8%
Iron 2.41mg 3.04mg 8%
Vitamin B5 0.289mg 6%
Calcium 136mg 184mg 5%
Vitamin K 4.2µg 0µg 4%
Monounsaturated fat 1.778g 3.22g 4%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0mg 2%
Starch 5.78g 2%
Choline 19.4mg 8.8mg 2%
Vitamin C 4.5mg 3mg 2%
Potassium 333mg 350mg 1%
Phosphorus 206mg 213mg 1%
Net carbs 9.37g 28.49g N/A
Sugar 1.07g 2.99g N/A
Vitamin A 1µg 5µg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
71%
Veggie burger
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 24.5g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $6)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 553mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.