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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
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
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
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
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
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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
71%
8%
Comparison summary
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 3.17g)
Which food is cheaper?
Veggie burger is cheaper (difference - $0.2)
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Onion contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Onion is lower in Saturated fat (difference - 1.398g)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 44)