Veggie burger vs. Squid — In-Depth Nutrition Comparison
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What are the main differences between veggie burgers and squid?
- Veggie burgers are richer in vitamin B1, manganese, and folate, while squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
- Veggie burgers' daily need coverage for vitamin B1 is 220% higher.
- Squid has 5 times less folate than veggie burgers. Veggie burgers have 124µg of folate, while squid has 24µg.
- Veggie burgers are lower in cholesterol.
We used Veggie burgers or soyburgers, unprepared and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.
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.
| Contains less SodiumSodium | -23.5% |
| Contains more ManganeseManganese | +355% |
| Contains more CalciumCalcium | +32.4% |
| Contains more PotassiumPotassium | +91.3% |
| Contains more IronIron | +349.8% |
| Contains more CopperCopper | +399% |
| Contains more ZincZinc | +174.6% |
| Contains more PhosphorusPhosphorus | +181.6% |
| Contains more SeleniumSelenium | +296.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15494.1% |
| Contains more Vitamin B3Vitamin B3 | +71.4% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +416.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +88.9% |
| Contains more Vitamin AVitamin A | +20200% |
| Contains more Vitamin B2Vitamin B2 | +608.6% |
| Contains more Vitamin B5Vitamin B5 | +211.4% |
| Contains more Vitamin B12Vitamin B12 | +168.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 2.651mg | 0.017mg | 220% |
| Vitamin B12 | 2.01µg | 5.4µg | 141% |
| Selenium | 22.6µg | 89.6µg | 122% |
| Vitamin B2 | 0.244mg | 1.729mg | 114% |
| Iron | 2.41mg | 10.84mg | 105% |
| Copper | 0.2mg | 0.998mg | 89% |
| Cholesterol | 5mg | 224mg | 73% |
| Phosphorus | 206mg | 580mg | 53% |
| Protein | 15.7g | 32.48g | 34% |
| Manganese | 0.951mg | 0.209mg | 32% |
| Folate | 124µg | 24µg | 25% |
| Vitamin A | 1µg | 203µg | 22% |
| Fiber | 4.9g | 0g | 20% |
| Zinc | 1.26mg | 3.46mg | 20% |
| Vitamin B5 | 0.289mg | 0.9mg | 12% |
| Polyunsaturated fat | 2.023g | 0.268g | 12% |
| Vitamin B3 | 3.753mg | 2.189mg | 10% |
| Potassium | 333mg | 637mg | 9% |
| Sodium | 569mg | 744mg | 8% |
| Fats | 6.3g | 1.4g | 8% |
| Saturated fat | 1.44g | 0.236g | 5% |
| Choline | 19.4mg | 4% | |
| Calcium | 136mg | 180mg | 4% |
| Monounsaturated fat | 1.778g | 0.162g | 4% |
| Carbs | 14.27g | 1.64g | 4% |
| Vitamin C | 4.5mg | 8.5mg | 4% |
| Vitamin K | 4.2µg | 4% | |
| Vitamin B6 | 0.303mg | 0.27mg | 3% |
| Vitamin E | 0.23mg | 2% | |
| Starch | 5.78g | 2% | |
| Calories | 177kcal | 158kcal | 1% |
| Magnesium | 56mg | 60mg | 1% |
| Net carbs | 9.37g | 1.64g | N/A |
| Sugar | 1.07g | N/A | |
| Tryptophan | 0.162mg | 0.364mg | 0% |
| Threonine | 0.605mg | 1.398mg | 0% |
| Isoleucine | 0.78mg | 1.414mg | 0% |
| Leucine | 1.399mg | 2.287mg | 0% |
| Lysine | 1.004mg | 2.427mg | 0% |
| Methionine | 0.291mg | 0.733mg | 0% |
| Phenylalanine | 0.885mg | 1.164mg | 0% |
| Valine | 0.89mg | 1.419mg | 0% |
| Histidine | 0.465mg | 0.624mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - ALA | 0.081g | N/A | |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +350% |
| Contains more CarbsCarbs | +770.1% |
| Contains more ProteinProtein | +106.9% |
| Contains more OtherOther | +33.3% |
~equal in
Water
~61.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +997.5% |
| Contains more Poly. FatPolyunsaturated fat | +654.9% |
| Contains less Sat. FatSaturated fat | -83.6% |
