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Veggie burger vs. Penne — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and penne

  • Penne has less iron, phosphorus, fiber, potassium, magnesium, and polyunsaturated fat than veggie burgers.
  • Veggie burgers cover your daily need for iron, 20% more than penne.
  • Veggie burgers have 5 times more polyunsaturated fat than penne. While veggie burgers have 2.023g of polyunsaturated fat, penne has only 0.4g.
  • Penne has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Veggie burger vs Penne 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%
Penne
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +173%
Contains more IronIron +201.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +14.5%
Contains more PhosphorusPhosphorus +74.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -56.4%

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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +175.4%
Contains more FatsFats +57.5%
Contains more OtherOther +129.1%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +18.3%

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
Penne
0
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -37.4%
Contains more Mono. FatMonounsaturated fat +77.8%
Contains more Poly. FatPolyunsaturated fat +405.8%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Penne DV% diff.
Vitamin B1 2.651mg 221%
Vitamin B12 2.01µg 84%
Selenium 22.6µg 41%
Manganese 0.951mg 41%
Folate 124µg 31%
Vitamin B6 0.303mg 23%
Vitamin B3 3.753mg 23%
Copper 0.2mg 22%
Protein 15.7g 5.7g 20%
Iron 2.41mg 0.8mg 20%
Vitamin B2 0.244mg 19%
Sodium 569mg 248mg 14%
Phosphorus 206mg 118mg 13%
Polyunsaturated fat 2.023g 0.4g 11%
Fiber 4.9g 2.7g 9%
Potassium 333mg 122mg 6%
Magnesium 56mg 30mg 6%
Vitamin B5 0.289mg 6%
Calcium 136mg 89mg 5%
Vitamin C 4.5mg 0mg 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Saturated fat 1.44g 2.3g 4%
Fats 6.3g 4g 4%
Calories 177kcal 126kcal 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Cholesterol 5mg 12mg 2%
Monounsaturated fat 1.778g 1g 2%
Zinc 1.26mg 1.1mg 1%
Carbs 14.27g 16.8g 1%
Net carbs 9.37g 14.1g N/A
Sugar 1.07g 1.9g N/A
Vitamin A 1µg 0%
Trans fat 0.2g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 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 Penne
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
0%
Penne
Minerals Daily Need Coverage Score
71%
Veggie burger
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.83g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.86g)
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 contains less Sodium?
Penne
Penne contains less Sodium (difference - 321mg)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 16)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.