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  6. Veggie burger vs. Saltine cracker (includes oyster, soda, soup)

Veggie burger vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and saltine cracker (includes oyster, soda, soup)

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, vitamin B6, and phosphorus, yet saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B2, vitamin K, and vitamin B3.
  • Veggie burgers cover your daily vitamin B1 needs 162% more than saltine cracker (includes oyster, soda, soup).
  • Veggie burgers contain 22 times more vitamin B12 than saltine cracker (includes oyster, soda, soup). While veggie burgers contain 2.01µg of vitamin B12, saltine cracker (includes oyster, soda, soup) contains only 0.09µg.
  • The amount of sodium in veggie burgers is lower.
  • The glycemic index of veggie burgers is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Crackers, saltines (includes oyster, soda, soup).

Infographic

Veggie burger vs Saltine cracker (includes oyster, soda, soup) 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +143.5%
Contains more CalciumCalcium +615.8%
Contains more PotassiumPotassium +119.1%
Contains more CopperCopper +43.9%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +102%
Contains less SodiumSodium -39.5%
Contains more ManganeseManganese +38.6%
Contains more SeleniumSelenium +119.4%
Contains more IronIron +131.1%

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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +277.6%
Contains more Vitamin B6Vitamin B6 +252.3%
Contains more Vitamin B12Vitamin B12 +2133.3%
Contains more CholineCholine +16.2%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +99.6%
Contains more Vitamin B3Vitamin B3 +71.6%
Contains more Vitamin B5Vitamin B5 +85.5%
Contains more Vitamin KVitamin K +504.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Folate ~134µg

All nutrients comparison - raw data values

Nutrient Veggie burger Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 2.651mg 0.702mg 162%
Vitamin B12 2.01µg 0.09µg 80%
Iron 2.41mg 5.57mg 40%
Starch 5.78g 67.83g 26%
Selenium 22.6µg 10.3µg 22%
Carbs 14.27g 74.05g 20%
Vitamin B2 0.244mg 0.487mg 19%
Polyunsaturated fat 2.023g 4.835g 19%
Vitamin K 4.2µg 25.4µg 18%
Vitamin B6 0.303mg 0.086mg 17%
Vitamin B3 3.753mg 6.442mg 17%
Sodium 569mg 941mg 16%
Phosphorus 206mg 102mg 15%
Calories 177kcal 418kcal 12%
Protein 15.7g 9.46g 12%
Calcium 136mg 19mg 12%
Manganese 0.951mg 0.686mg 12%
Fiber 4.9g 2.8g 8%
Magnesium 56mg 23mg 8%
Copper 0.2mg 0.139mg 7%
Vitamin E 0.23mg 1.15mg 6%
Vitamin B5 0.289mg 0.536mg 5%
Zinc 1.26mg 0.69mg 5%
Potassium 333mg 152mg 5%
Vitamin C 4.5mg 0mg 5%
Fats 6.3g 8.64g 4%
Folate 124µg 134µg 3%
Cholesterol 5mg 0mg 2%
Saturated fat 1.44g 1.653g 1%
Monounsaturated fat 1.778g 1.986g 1%
Net carbs 9.37g 71.25g N/A
Sugar 1.07g 1.29g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.167g N/A
Choline 19.4mg 16.7mg 0%
Tryptophan 0.162mg 0.116mg 0%
Threonine 0.605mg 0.268mg 0%
Isoleucine 0.78mg 0.333mg 0%
Leucine 1.399mg 0.652mg 0%
Lysine 1.004mg 0.172mg 0%
Methionine 0.291mg 0.147mg 0%
Phenylalanine 0.885mg 0.45mg 0%
Valine 0.89mg 0.399mg 0%
Histidine 0.465mg 0.197mg 0%
Fructose 0.13g 0.19g 0%
Omega-3 - ALA 0.081g 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +66%
Contains more WaterWater +1112.1%
Contains more FatsFats +37.1%
Contains more CarbsCarbs +418.9%
Contains more OtherOther +11.1%

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% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -12.9%
Contains more Mono. FatMonounsaturated fat +11.7%
Contains more Poly. FatPolyunsaturated fat +139%

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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +116.7%
Contains more LactoseLactose +∞%
Contains more StarchStarch +1073.5%
Contains more FructoseFructose +46.2%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.