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Veggie burger vs. Soba — In-Depth Nutrition Comparison

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Important differences between veggie burgers and soba

  • Soba has less vitamin B1, vitamin B12, folate, phosphorus, manganese, iron, copper, vitamin B3, and vitamin B6.
  • Veggie burgers' daily need coverage for vitamin B1 is 213% more.
  • Soba is lower in sodium.
  • Veggie burgers have a higher glycemic index than soba.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Noodles, japanese, soba, cooked.

Infographic

Veggie burger vs Soba 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%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +522.2%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +851.4%
Contains more IronIron +402.1%
Contains more CopperCopper +2400%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +724%
Contains more ManganeseManganese +154.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.5%

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%
Soba
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% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2720.2%
Contains more Vitamin B2Vitamin B2 +838.5%
Contains more Vitamin B3Vitamin B3 +635.9%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +657.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1671.4%
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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +210.3%
Contains more FatsFats +6200%
Contains more OtherOther +546.2%
Contains more CarbsCarbs +50.2%
Contains more WaterWater +19.3%

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
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +6738.5%
Contains more Poly. FatPolyunsaturated fat +6425.8%
Contains less Sat. FatSaturated fat -98.7%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Soba DV% diff.
Vitamin B1 2.651mg 0.094mg 213%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 41%
Folate 124µg 7µg 29%
Phosphorus 206mg 25mg 26%
Manganese 0.951mg 0.374mg 25%
Iron 2.41mg 0.48mg 24%
Sodium 569mg 60mg 22%
Protein 15.7g 5.06g 21%
Copper 0.2mg 0.008mg 21%
Vitamin B6 0.303mg 0.04mg 20%
Fiber 4.9g 20%
Vitamin B3 3.753mg 0.51mg 20%
Vitamin B2 0.244mg 0.026mg 17%
Polyunsaturated fat 2.023g 0.031g 13%
Calcium 136mg 4mg 13%
Magnesium 56mg 9mg 11%
Zinc 1.26mg 0.12mg 10%
Fats 6.3g 0.1g 10%
Potassium 333mg 35mg 9%
Saturated fat 1.44g 0.019g 6%
Vitamin C 4.5mg 0mg 5%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Monounsaturated fat 1.778g 0.026g 4%
Calories 177kcal 99kcal 4%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Carbs 14.27g 21.44g 2%
Vitamin B5 0.289mg 0.235mg 1%
Net carbs 9.37g 21.44g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.072mg 0%
Threonine 0.605mg 0.177mg 0%
Isoleucine 0.78mg 0.195mg 0%
Leucine 1.399mg 0.33mg 0%
Lysine 1.004mg 0.214mg 0%
Methionine 0.291mg 0.072mg 0%
Phenylalanine 0.885mg 0.217mg 0%
Valine 0.89mg 0.249mg 0%
Histidine 0.465mg 0.119mg 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 Soba
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
5%
Soba
Minerals Daily Need Coverage Score
71%
Veggie burger
10%
Soba

Comparison summary

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 is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 1.421g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 13)
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
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.