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Veggie burger vs. Steak — In-Depth Nutrition Comparison

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The main differences between veggie burgers and steak

  • Veggie burgers are richer in vitamin B1, folate, fiber, and copper, yet steak is richer in zinc, selenium, and vitamin B6.
  • Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
  • Steak contains less sodium.
  • Steak has a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Veggie burger vs Steak 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%
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +143.5%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +19.4%
Contains more CopperCopper +135.3%
Contains more PhosphorusPhosphorus +26.4%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +403.2%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +40.7%
~equal in Iron ~2.4mg

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%
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3482.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +162.5%
Contains more FolateFolate +1966.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin B6Vitamin B6 +65%
~equal in Vitamin B12 ~2.2µg

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +366.7%
Contains more ProteinProtein +58.3%
Contains more FatsFats +201.9%
~equal in Water ~55.59g

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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Poly. FatPolyunsaturated fat +125.8%
Contains more Mono. FatMonounsaturated fat +415.8%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Steak DV% diff.
Vitamin B1 2.651mg 0.074mg 215%
Zinc 1.26mg 6.34mg 46%
Manganese 0.951mg 41%
Saturated fat 1.44g 8.443g 32%
Folate 124µg 6µg 30%
Cholesterol 5mg 78mg 24%
Sodium 569mg 58mg 22%
Fiber 4.9g 0g 20%
Fats 6.3g 19.02g 20%
Monounsaturated fat 1.778g 9.171g 18%
Protein 15.7g 24.85g 18%
Selenium 22.6µg 31.8µg 17%
Vitamin B6 0.303mg 0.5mg 15%
Copper 0.2mg 0.085mg 13%
Calcium 136mg 12mg 12%
Vitamin B3 3.753mg 5.149mg 9%
Vitamin B12 2.01µg 2.2µg 8%
Polyunsaturated fat 2.023g 0.896g 8%
Magnesium 56mg 23mg 8%
Phosphorus 206mg 163mg 6%
Vitamin B5 0.289mg 6%
Carbs 14.27g 0g 5%
Vitamin C 4.5mg 0mg 5%
Calories 177kcal 271kcal 5%
Choline 19.4mg 4%
Vitamin B2 0.244mg 0.301mg 4%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Vitamin K 4.2µg 1.6µg 2%
Potassium 333mg 279mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 1µg 7µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 9.37g 0g N/A
Iron 2.41mg 2.4mg 0%
Sugar 1.07g 0g N/A
Tryptophan 0.162mg 0.278mg 0%
Threonine 0.605mg 1.171mg 0%
Isoleucine 0.78mg 1.157mg 0%
Leucine 1.399mg 2.142mg 0%
Lysine 1.004mg 2.38mg 0%
Methionine 0.291mg 0.672mg 0%
Phenylalanine 0.885mg 0.997mg 0%
Valine 0.89mg 1.242mg 0%
Histidine 0.465mg 0.931mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Steak
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
45%
Steak
Minerals Daily Need Coverage Score
71%
Veggie burger
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 7.003g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 511mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
?
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.