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Veggie burger vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and pumpkin seeds

  • Veggie burgers have more vitamin B1, vitamin B12, folate, vitamin B3, and vitamin B6; however, pumpkin seeds are richer in zinc, copper, fiber, and magnesium.
  • Veggie burgers cover your daily vitamin B1 needs 218% more than pumpkin seeds.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Veggie burger vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +147.3%
Contains more PhosphorusPhosphorus +123.9%
Contains more ManganeseManganese +91.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +367.9%
Contains more PotassiumPotassium +176%
Contains more IronIron +37.3%
Contains more CopperCopper +245%
Contains more ZincZinc +717.5%
Contains less SodiumSodium -96.8%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7697.1%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +1212.2%
Contains more Vitamin B5Vitamin B5 +416.1%
Contains more Vitamin B6Vitamin B6 +718.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1277.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1260.2%
Contains more ProteinProtein +18.2%
Contains more FatsFats +207.9%
Contains more CarbsCarbs +276.7%
Contains more OtherOther +50.8%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Mono. FatMonounsaturated fat +239.3%
Contains more Poly. FatPolyunsaturated fat +337.2%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Pumpkin seeds DV% diff.
Vitamin B1 2.651mg 0.034mg 218%
Vitamin B12 2.01µg 0µg 84%
Zinc 1.26mg 10.3mg 82%
Copper 0.2mg 0.69mg 54%
Fiber 4.9g 18.4g 54%
Magnesium 56mg 262mg 49%
Polyunsaturated fat 2.023g 8.844g 45%
Selenium 22.6µg 41%
Folate 124µg 9µg 29%
Sodium 569mg 18mg 24%
Vitamin B3 3.753mg 0.286mg 22%
Vitamin B6 0.303mg 0.037mg 20%
Fats 6.3g 19.4g 20%
Manganese 0.951mg 0.496mg 20%
Potassium 333mg 919mg 17%
Phosphorus 206mg 92mg 16%
Vitamin B2 0.244mg 0.052mg 15%
Calories 177kcal 446kcal 13%
Carbs 14.27g 53.75g 13%
Iron 2.41mg 3.31mg 11%
Monounsaturated fat 1.778g 6.032g 11%
Saturated fat 1.44g 3.67g 10%
Calcium 136mg 55mg 8%
Protein 15.7g 18.55g 6%
Vitamin C 4.5mg 0.3mg 5%
Vitamin B5 0.289mg 0.056mg 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 2%
Net carbs 9.37g 35.35g N/A
Sugar 1.07g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.162mg 0.326mg 0%
Threonine 0.605mg 0.683mg 0%
Isoleucine 0.78mg 0.956mg 0%
Leucine 1.399mg 1.572mg 0%
Lysine 1.004mg 1.386mg 0%
Methionine 0.291mg 0.417mg 0%
Phenylalanine 0.885mg 0.924mg 0%
Valine 0.89mg 1.491mg 0%
Histidine 0.465mg 0.515mg 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 Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
71%
Veggie burger
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 2.23g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 59)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.2)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 551mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.