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Veggie burger vs. Omelette — In-Depth Nutrition Comparison

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What are the differences between veggie burgers and omelette?

  • Veggie burgers are higher in vitamin B1, vitamin B12, manganese, vitamin B3, folate, and fiber, yet omelette is higher in choline and vitamin B5.
  • Veggie burgers' daily need coverage for vitamin B1 is 218% more.
  • The amount of sodium in omelette is lower.
  • The glycemic index of omelette is lower.

We used Veggie burgers or soyburgers, unprepared and Egg, whole, cooked, omelet types in this article.

Infographic

Veggie burger vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +62.8%
Contains more CopperCopper +217.5%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +23.4%
Contains more ManganeseManganese +3862.5%
Contains less SodiumSodium -72.8%
Contains more SeleniumSelenium +14.2%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7697.1%
Contains more Vitamin B3Vitamin B3 +5764.1%
Contains more Vitamin B6Vitamin B6 +111.9%
Contains more Vitamin B12Vitamin B12 +164.5%
Contains more FolateFolate +217.9%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +460.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B5Vitamin B5 +346%
Contains more CholineCholine +1176.3%
~equal in Vitamin K ~4.5µg

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% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +48.5%
Contains more CarbsCarbs +2129.7%
Contains more OtherOther +152%
Contains more FatsFats +85.1%
Contains more WaterWater +24.4%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Mono. FatMonounsaturated fat +172.4%
Contains more Poly. FatPolyunsaturated fat +34.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +19.2%
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Veggie burger Omelette DV% diff.
Vitamin B1 2.651mg 0.034mg 218%
Cholesterol 5mg 313mg 103%
Vitamin B12 2.01µg 0.76µg 52%
Choline 19.4mg 247.6mg 41%
Manganese 0.951mg 0.024mg 40%
Vitamin B3 3.753mg 0.064mg 23%
Folate 124µg 39µg 21%
Vitamin B5 0.289mg 1.289mg 20%
Fiber 4.9g 0g 20%
Vitamin A 1µg 172µg 19%
Sodium 569mg 155mg 18%
Copper 0.2mg 0.063mg 15%
Vitamin B6 0.303mg 0.143mg 12%
Iron 2.41mg 1.48mg 12%
Vitamin B2 0.244mg 0.386mg 11%
Magnesium 56mg 11mg 11%
Protein 15.7g 10.57g 10%
Saturated fat 1.44g 3.319g 9%
Calcium 136mg 48mg 9%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Monounsaturated fat 1.778g 4.843g 8%
Fats 6.3g 11.66g 8%
Vitamin E 0.23mg 1.29mg 7%
Selenium 22.6µg 25.8µg 6%
Phosphorus 206mg 167mg 6%
Potassium 333mg 117mg 6%
Carbs 14.27g 0.64g 5%
Polyunsaturated fat 2.023g 2.712g 5%
Vitamin C 4.5mg 0mg 5%
Zinc 1.26mg 1.09mg 2%
Starch 5.78g 2%
Calories 177kcal 154kcal 1%
Net carbs 9.37g 0.64g N/A
Sugar 1.07g 0.31g N/A
Vitamin K 4.2µg 4.5µg 0%
Trans fat 0.709g N/A
Tryptophan 0.162mg 0.14mg 0%
Threonine 0.605mg 0.467mg 0%
Isoleucine 0.78mg 0.565mg 0%
Leucine 1.399mg 0.913mg 0%
Lysine 1.004mg 0.767mg 0%
Methionine 0.291mg 0.319mg 0%
Phenylalanine 0.885mg 0.572mg 0%
Valine 0.89mg 0.722mg 0%
Histidine 0.465mg 0.26mg 0%
Fructose 0.13g 0g 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
71%
Veggie burger
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 1.879g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $1)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 414mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.