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Veggie burger vs. Olive — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and olive

  • The amount of vitamin B1, vitamin B12, manganese, selenium, folate, phosphorus, vitamin B3, vitamin B6, vitamin B2, and magnesium in veggie burgers is higher than in olive.
  • Veggie burgers cover your daily vitamin B1 needs 221% more than olive.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Olives, ripe, canned (small-extra large).

Infographic

Veggie burger vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +4062.5%
Contains more ZincZinc +472.7%
Contains more PhosphorusPhosphorus +6766.7%
Contains less SodiumSodium -22.6%
Contains more ManganeseManganese +4655%
Contains more SeleniumSelenium +2411.1%
Contains more IronIron +36.9%
Contains more CopperCopper +25.5%

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%
Olive
Olive
2
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +88266.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10043.2%
Contains more Vitamin B5Vitamin B5 +1826.7%
Contains more Vitamin B6Vitamin B6 +3266.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +∞%
Contains more CholineCholine +88.3%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +617.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Olive DV% diff.
Vitamin B1 2.651mg 0.003mg 221%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 0.02mg 40%
Selenium 22.6µg 0.9µg 39%
Folate 124µg 0µg 31%
Protein 15.7g 0.84g 30%
Phosphorus 206mg 3mg 29%
Vitamin B6 0.303mg 0.009mg 23%
Vitamin B3 3.753mg 0.037mg 23%
Vitamin B2 0.244mg 0mg 19%
Monounsaturated fat 1.778g 7.888g 15%
Magnesium 56mg 4mg 12%
Iron 2.41mg 3.3mg 11%
Potassium 333mg 8mg 10%
Zinc 1.26mg 0.22mg 9%
Vitamin E 0.23mg 1.65mg 9%
Sodium 569mg 735mg 7%
Polyunsaturated fat 2.023g 0.911g 7%
Fats 6.3g 10.68g 7%
Fiber 4.9g 3.2g 7%
Copper 0.2mg 0.251mg 6%
Calcium 136mg 88mg 5%
Vitamin B5 0.289mg 0.015mg 5%
Vitamin C 4.5mg 0.9mg 4%
Calories 177kcal 115kcal 3%
Carbs 14.27g 6.26g 3%
Vitamin A 1µg 20µg 2%
Starch 5.78g 2%
Vitamin K 4.2µg 1.4µg 2%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 10.3mg 2%
Net carbs 9.37g 3.06g N/A
Sugar 1.07g 0g N/A
Saturated fat 1.44g 1.415g 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0.026mg 0%
Isoleucine 0.78mg 0.031mg 0%
Leucine 1.399mg 0.05mg 0%
Lysine 1.004mg 0.032mg 0%
Methionine 0.291mg 0.012mg 0%
Phenylalanine 0.885mg 0.029mg 0%
Valine 0.89mg 0.038mg 0%
Histidine 0.465mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +1769%
Contains more CarbsCarbs +128%
Contains more OtherOther +13%
Contains more FatsFats +69.5%
Contains more WaterWater +30.7%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +122.1%
Contains more Mono. FatMonounsaturated fat +343.6%
~equal in Saturated fat ~1.415g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.