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  6. Veggie burger vs. Bran raw

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

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Significant differences between veggie burgers and bran raw

  • Veggie burgers have more vitamin B1 and vitamin B12; however, bran raw is richer in manganese, phosphorus, magnesium, fiber, selenium, iron, and vitamin B5.
  • Bran raw covers your daily manganese needs 203% more than veggie burgers.
  • Bran raw contains less sodium.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Oat bran, raw.

Infographic

Veggie burger vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +134.5%
Contains more MagnesiumMagnesium +319.6%
Contains more PotassiumPotassium +70%
Contains more IronIron +124.5%
Contains more CopperCopper +101.5%
Contains more ZincZinc +146.8%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +492%
Contains more SeleniumSelenium +100%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +126.6%
Contains more Vitamin B3Vitamin B3 +301.8%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +31.3%
Contains more FolateFolate +138.5%
Contains more Vitamin EVitamin E +339.1%
Contains more Vitamin B5Vitamin B5 +417%
Contains more CholineCholine +66%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg

All nutrients comparison - raw data values

Nutrient Veggie burger Bran raw DV% diff.
Manganese 0.951mg 5.63mg 203%
Vitamin B1 2.651mg 1.17mg 123%
Vitamin B12 2.01µg 0µg 84%
Phosphorus 206mg 734mg 75%
Magnesium 56mg 235mg 43%
Fiber 4.9g 15.4g 42%
Selenium 22.6µg 45.2µg 41%
Iron 2.41mg 5.41mg 38%
Sodium 569mg 4mg 25%
Vitamin B5 0.289mg 1.494mg 24%
Copper 0.2mg 0.403mg 23%
Folate 124µg 52µg 18%
Vitamin B3 3.753mg 0.934mg 18%
Carbs 14.27g 66.22g 17%
Zinc 1.26mg 3.11mg 17%
Vitamin B6 0.303mg 0.165mg 11%
Calcium 136mg 58mg 8%
Potassium 333mg 566mg 7%
Vitamin C 4.5mg 0mg 5%
Vitamin E 0.23mg 1.01mg 5%
Polyunsaturated fat 2.023g 2.766g 5%
Calories 177kcal 246kcal 3%
Protein 15.7g 17.3g 3%
Choline 19.4mg 32.2mg 2%
Vitamin B2 0.244mg 0.22mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Monounsaturated fat 1.778g 2.376g 1%
Saturated fat 1.44g 1.328g 1%
Fats 6.3g 7.03g 1%
Vitamin K 4.2µg 3.2µg 1%
Net carbs 9.37g 50.82g N/A
Sugar 1.07g 1.45g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.335mg 0%
Threonine 0.605mg 0.502mg 0%
Isoleucine 0.78mg 0.668mg 0%
Leucine 1.399mg 1.374mg 0%
Lysine 1.004mg 0.76mg 0%
Methionine 0.291mg 0.335mg 0%
Phenylalanine 0.885mg 0.908mg 0%
Valine 0.89mg 0.964mg 0%
Histidine 0.465mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +834.5%
Contains more ProteinProtein +10.2%
Contains more FatsFats +11.6%
Contains more CarbsCarbs +364.1%
Contains more OtherOther +15.1%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +33.6%
Contains more Poly. FatPolyunsaturated fat +36.7%
~equal in Saturated fat ~1.328g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.