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Veggie burger vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and soybean raw

  • Veggie burgers are higher in vitamin B1 and vitamin B12, yet soybean raw is higher in iron, copper, phosphorus, manganese, folate, magnesium, vitamin B2, and potassium.
  • Soybean raw covers your daily iron needs 166% more than veggie burgers.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Soybeans, mature seeds, raw.

Infographic

Veggie burger vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +27%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +439.6%
Contains more IronIron +551.5%
Contains more CopperCopper +729%
Contains more ZincZinc +288.1%
Contains more PhosphorusPhosphorus +241.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +164.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B3Vitamin B3 +131.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +269.6%
Contains more Vitamin B2Vitamin B2 +256.6%
Contains more Vitamin B5Vitamin B5 +174.4%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +1019%
Contains more FolateFolate +202.4%
Contains more CholineCholine +497.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Soybean raw DV% diff.
Iron 2.41mg 15.7mg 166%
Copper 0.2mg 1.658mg 162%
Vitamin B1 2.651mg 0.874mg 148%
Vitamin B12 2.01µg 0µg 84%
Phosphorus 206mg 704mg 71%
Manganese 0.951mg 2.517mg 68%
Folate 124µg 375µg 63%
Polyunsaturated fat 2.023g 11.255g 62%
Magnesium 56mg 280mg 53%
Vitamin B2 0.244mg 0.87mg 48%
Potassium 333mg 1797mg 43%
Protein 15.7g 36.49g 42%
Vitamin K 4.2µg 47µg 36%
Zinc 1.26mg 4.89mg 33%
Sodium 569mg 2mg 25%
Fats 6.3g 19.94g 21%
Choline 19.4mg 115.9mg 18%
Fiber 4.9g 9.3g 18%
Calcium 136mg 277mg 14%
Vitamin B3 3.753mg 1.623mg 13%
Calories 177kcal 446kcal 13%
Vitamin B5 0.289mg 0.793mg 10%
Selenium 22.6µg 17.8µg 9%
Monounsaturated fat 1.778g 4.404g 7%
Saturated fat 1.44g 2.884g 7%
Vitamin B6 0.303mg 0.377mg 6%
Carbs 14.27g 30.16g 5%
Vitamin E 0.23mg 0.85mg 4%
Vitamin C 4.5mg 6mg 2%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Net carbs 9.37g 20.86g N/A
Sugar 1.07g 7.33g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.162mg 0.591mg 0%
Threonine 0.605mg 1.766mg 0%
Isoleucine 0.78mg 1.971mg 0%
Leucine 1.399mg 3.309mg 0%
Lysine 1.004mg 2.706mg 0%
Methionine 0.291mg 0.547mg 0%
Phenylalanine 0.885mg 2.122mg 0%
Valine 0.89mg 2.029mg 0%
Histidine 0.465mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +616.7%
Contains more ProteinProtein +132.4%
Contains more FatsFats +216.5%
Contains more CarbsCarbs +111.4%
Contains more OtherOther +93.3%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -50.1%
Contains more Mono. FatMonounsaturated fat +147.7%
Contains more Poly. FatPolyunsaturated fat +456.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.