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Veggie burger vs. Pecan — In-Depth Nutrition Comparison

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How are veggie burgers and pecan different?

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, and folate; however, pecan is richer in manganese, copper, zinc, and fiber.
  • Daily need coverage for vitamin B1 for veggie burgers is 166% higher.
  • Pecan has less sodium.
  • Pecan has a lower glycemic index (10) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Nuts, pecans are the varieties used in this article.

Infographic

Veggie burger vs Pecan 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%
Pecan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more CalciumCalcium +94.3%
Contains more SeleniumSelenium +494.7%
Contains more MagnesiumMagnesium +116.1%
Contains more PotassiumPotassium +23.1%
Contains more CopperCopper +500%
Contains more ZincZinc +259.5%
Contains more PhosphorusPhosphorus +34.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +373.2%
~equal in Iron ~2.53mg

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%
Pecan
4
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin B1Vitamin B1 +301.7%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B6Vitamin B6 +44.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +463.6%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +508.7%
Contains more Vitamin B5Vitamin B5 +198.6%
Contains more CholineCholine +108.8%
~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
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +71.2%
Contains more WaterWater +1638.9%
Contains more OtherOther +70.3%
Contains more FatsFats +1042.4%
~equal in Carbs ~13.86g

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
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +2194.8%
Contains more Poly. FatPolyunsaturated fat +968.4%

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
Pecan
1
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1156.5%
Contains more GlucoseGlucose +550%
Contains more FructoseFructose +225%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +529%
~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 Pecan
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Veggie burger Pecan DV% diff.
Vitamin B1 2.651mg 0.66mg 166%
Manganese 0.951mg 4.5mg 154%
Polyunsaturated fat 2.023g 21.614g 131%
Copper 0.2mg 1.2mg 111%
Fats 6.3g 71.97g 101%
Monounsaturated fat 1.778g 40.801g 98%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 3.8µg 34%
Zinc 1.26mg 4.53mg 30%
Folate 124µg 22µg 26%
Calories 177kcal 691kcal 26%
Sodium 569mg 0mg 25%
Saturated fat 1.44g 6.18g 22%
Fiber 4.9g 9.6g 19%
Vitamin B3 3.753mg 1.167mg 16%
Magnesium 56mg 121mg 15%
Protein 15.7g 9.17g 13%
Vitamin B5 0.289mg 0.863mg 11%
Phosphorus 206mg 277mg 10%
Vitamin B2 0.244mg 0.13mg 9%
Vitamin E 0.23mg 1.4mg 8%
Calcium 136mg 70mg 7%
Vitamin B6 0.303mg 0.21mg 7%
Vitamin C 4.5mg 1.1mg 4%
Choline 19.4mg 40.5mg 4%
Starch 5.78g 0.46g 2%
Potassium 333mg 410mg 2%
Cholesterol 5mg 0mg 2%
Iron 2.41mg 2.53mg 2%
Vitamin K 4.2µg 3.5µg 1%
Net carbs 9.37g 4.26g N/A
Carbs 14.27g 13.86g 0%
Sugar 1.07g 3.97g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.162mg 0.093mg 0%
Threonine 0.605mg 0.306mg 0%
Isoleucine 0.78mg 0.336mg 0%
Leucine 1.399mg 0.598mg 0%
Lysine 1.004mg 0.287mg 0%
Methionine 0.291mg 0.183mg 0%
Phenylalanine 0.885mg 0.426mg 0%
Valine 0.89mg 0.411mg 0%
Histidine 0.465mg 0.262mg 0%
Fructose 0.13g 0.04g 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 Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
71%
Veggie burger
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 4.74g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $3)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Pecan
Pecan is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 569mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.