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Veggie burger vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and sunflower seeds

  • Veggie burgers have more vitamin B1 and vitamin B12; however, sunflower seeds are higher in vitamin E, copper, vitamin B6, phosphorus, magnesium, selenium, manganese, and iron.
  • Sunflower seeds cover your daily need for vitamin E, 233% more than veggie burgers.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Seeds, sunflower seed kernels, dried.

Infographic

Veggie burger vs Sunflower seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +74.4%
Contains more MagnesiumMagnesium +480.4%
Contains more PotassiumPotassium +93.7%
Contains more IronIron +117.8%
Contains more CopperCopper +800%
Contains more ZincZinc +296.8%
Contains more PhosphorusPhosphorus +220.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +134.5%

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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +15191.3%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +122.1%
Contains more Vitamin B5Vitamin B5 +291%
Contains more Vitamin B6Vitamin B6 +343.9%
Contains more FolateFolate +83.1%
Contains more CholineCholine +184%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Sunflower seeds DV% diff.
Vitamin E 0.23mg 35.17mg 233%
Copper 0.2mg 1.8mg 178%
Polyunsaturated fat 2.023g 23.137g 141%
Vitamin B1 2.651mg 1.48mg 98%
Vitamin B12 2.01µg 0µg 84%
Vitamin B6 0.303mg 1.345mg 80%
Fats 6.3g 51.46g 69%
Phosphorus 206mg 660mg 65%
Magnesium 56mg 325mg 64%
Selenium 22.6µg 53µg 55%
Manganese 0.951mg 1.95mg 43%
Monounsaturated fat 1.778g 18.528g 42%
Iron 2.41mg 5.25mg 36%
Zinc 1.26mg 5mg 34%
Vitamin B3 3.753mg 8.335mg 29%
Folate 124µg 227µg 26%
Sodium 569mg 9mg 24%
Calories 177kcal 584kcal 20%
Vitamin B5 0.289mg 1.13mg 17%
Fiber 4.9g 8.6g 15%
Saturated fat 1.44g 4.455g 14%
Protein 15.7g 20.78g 10%
Vitamin B2 0.244mg 0.355mg 9%
Potassium 333mg 645mg 9%
Calcium 136mg 78mg 6%
Choline 19.4mg 55.1mg 6%
Vitamin K 4.2µg 0µg 4%
Vitamin C 4.5mg 1.4mg 3%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Carbs 14.27g 20g 2%
Net carbs 9.37g 11.4g N/A
Sugar 1.07g 2.62g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.162mg 0.348mg 0%
Threonine 0.605mg 0.928mg 0%
Isoleucine 0.78mg 1.139mg 0%
Leucine 1.399mg 1.659mg 0%
Lysine 1.004mg 0.937mg 0%
Methionine 0.291mg 0.494mg 0%
Phenylalanine 0.885mg 1.169mg 0%
Valine 0.89mg 1.315mg 0%
Histidine 0.465mg 0.632mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.014g N/A
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1194.1%
Contains more ProteinProtein +32.4%
Contains more FatsFats +716.8%
Contains more CarbsCarbs +40.2%
Contains more OtherOther +20.2%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +942.1%
Contains more Poly. FatPolyunsaturated fat +1043.7%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +303.2%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.