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  6. Veggie burger vs. Pumpkin

Veggie burger vs. Pumpkin — In-Depth Nutrition Comparison

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How are veggie burgers and pumpkin different?

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, folate, phosphorus, iron, and vitamin B3; however, pumpkin is richer in vitamin A.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Pumpkin has less sodium.

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

Infographic

Veggie burger vs Pumpkin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +547.6%
Contains more IronIron +201.3%
Contains more CopperCopper +57.5%
Contains more ZincZinc +293.8%
Contains more PhosphorusPhosphorus +368.2%
Contains more ManganeseManganese +660.8%
Contains more SeleniumSelenium +7433.3%
Contains less SodiumSodium -99.8%
~equal in Potassium ~340mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +121.8%
Contains more Vitamin B3Vitamin B3 +525.5%
Contains more Vitamin B6Vitamin B6 +396.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +281.8%
Contains more FolateFolate +675%
Contains more CholineCholine +136.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +360.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg

All nutrients comparison - raw data values

Nutrient Veggie burger Pumpkin DV% diff.
Vitamin B1 2.651mg 0.05mg 217%
Vitamin B12 2.01µg 0µg 84%
Vitamin A 1µg 426µg 47%
Selenium 22.6µg 0.3µg 41%
Manganese 0.951mg 0.125mg 36%
Protein 15.7g 1g 29%
Folate 124µg 16µg 27%
Sodium 569mg 1mg 25%
Phosphorus 206mg 44mg 23%
Iron 2.41mg 0.8mg 20%
Vitamin B3 3.753mg 0.6mg 20%
Vitamin B6 0.303mg 0.061mg 19%
Fiber 4.9g 0.5g 18%
Polyunsaturated fat 2.023g 0.005g 13%
Calcium 136mg 21mg 12%
Fats 6.3g 0.1g 10%
Magnesium 56mg 12mg 10%
Vitamin B2 0.244mg 0.11mg 10%
Zinc 1.26mg 0.32mg 9%
Calories 177kcal 26kcal 8%
Copper 0.2mg 0.127mg 8%
Vitamin E 0.23mg 1.06mg 6%
Saturated fat 1.44g 0.052g 6%
Vitamin C 4.5mg 9mg 5%
Monounsaturated fat 1.778g 0.013g 4%
Carbs 14.27g 6.5g 3%
Vitamin K 4.2µg 1.1µg 3%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 8.2mg 2%
Starch 5.78g 2%
Net carbs 9.37g 6g N/A
Potassium 333mg 340mg 0%
Sugar 1.07g 2.76g N/A
Vitamin B5 0.289mg 0.298mg 0%
Tryptophan 0.162mg 0.012mg 0%
Threonine 0.605mg 0.029mg 0%
Isoleucine 0.78mg 0.031mg 0%
Leucine 1.399mg 0.046mg 0%
Lysine 1.004mg 0.054mg 0%
Methionine 0.291mg 0.011mg 0%
Phenylalanine 0.885mg 0.032mg 0%
Valine 0.89mg 0.035mg 0%
Histidine 0.465mg 0.016mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1470%
Contains more FatsFats +6200%
Contains more CarbsCarbs +119.5%
Contains more OtherOther +215%
Contains more WaterWater +49.6%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +13576.9%
Contains more Poly. FatPolyunsaturated fat +40360%
Contains less Sat. FatSaturated fat -96.4%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.