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Veggie burger vs. Onion — In-Depth Nutrition Comparison

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How are veggie burgers and onions different?

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, iron, folate, phosphorus, vitamin B3, and copper than onions.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Onions have less sodium.
  • Onions have a lower glycemic index (15) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Onions, raw are the varieties used in this article.

Infographic

Veggie burger vs Onion infographic
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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%
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +491.3%
Contains more PotassiumPotassium +128.1%
Contains more IronIron +1047.6%
Contains more CopperCopper +412.8%
Contains more ZincZinc +641.2%
Contains more PhosphorusPhosphorus +610.3%
Contains more ManganeseManganese +637.2%
Contains more SeleniumSelenium +4420%
Contains less SodiumSodium -99.3%

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%
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +5663%
Contains more Vitamin B2Vitamin B2 +803.7%
Contains more Vitamin B3Vitamin B3 +3135.3%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B6Vitamin B6 +152.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +950%
Contains more FolateFolate +552.6%
Contains more CholineCholine +218%
Contains more Vitamin CVitamin C +64.4%
~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
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1327.3%
Contains more FatsFats +6200%
Contains more CarbsCarbs +52.8%
Contains more OtherOther +620%
Contains more WaterWater +45.6%

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
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +13576.9%
Contains more Poly. FatPolyunsaturated fat +11800%
Contains less Sat. FatSaturated fat -97.1%

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
Onion
3
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +59.7%
Contains more GlucoseGlucose +657.7%
Contains more FructoseFructose +892.3%
~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 Onion
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Veggie burger Onion DV% diff.
Vitamin B1 2.651mg 0.046mg 217%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.5µg 40%
Manganese 0.951mg 0.129mg 36%
Protein 15.7g 1.1g 29%
Iron 2.41mg 0.21mg 28%
Folate 124µg 19µg 26%
Phosphorus 206mg 29mg 25%
Sodium 569mg 4mg 25%
Vitamin B3 3.753mg 0.116mg 23%
Copper 0.2mg 0.039mg 18%
Vitamin B2 0.244mg 0.027mg 17%
Vitamin B6 0.303mg 0.12mg 14%
Polyunsaturated fat 2.023g 0.017g 13%
Fiber 4.9g 1.7g 13%
Magnesium 56mg 10mg 11%
Calcium 136mg 23mg 11%
Fats 6.3g 0.1g 10%
Zinc 1.26mg 0.17mg 10%
Calories 177kcal 40kcal 7%
Saturated fat 1.44g 0.042g 6%
Potassium 333mg 146mg 6%
Monounsaturated fat 1.778g 0.013g 4%
Vitamin B5 0.289mg 0.123mg 3%
Vitamin K 4.2µg 0.4µg 3%
Vitamin C 4.5mg 7.4mg 3%
Starch 5.78g 0g 2%
Cholesterol 5mg 0mg 2%
Carbs 14.27g 9.34g 2%
Choline 19.4mg 6.1mg 2%
Fructose 0.13g 1.29g 1%
Vitamin E 0.23mg 0.02mg 1%
Net carbs 9.37g 7.64g N/A
Sugar 1.07g 4.24g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.014mg 0%
Threonine 0.605mg 0.021mg 0%
Isoleucine 0.78mg 0.014mg 0%
Leucine 1.399mg 0.025mg 0%
Lysine 1.004mg 0.039mg 0%
Methionine 0.291mg 0.002mg 0%
Phenylalanine 0.885mg 0.025mg 0%
Valine 0.89mg 0.021mg 0%
Histidine 0.465mg 0.014mg 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 Onion
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
8%
Onion
Minerals Daily Need Coverage Score
71%
Veggie burger
8%
Onion

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 3.17g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.2)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 1.398g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 44)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.