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Veggie burger vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and tofu

  • Veggie burgers have more vitamin B1, vitamin B12, folate, vitamin B3, vitamin B6, vitamin B2, and fiber; however, tofu is higher in calcium and copper.
  • Veggie burgers cover your daily need for vitamin B1, 208% more than tofu.
  • Tofu has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Veggie burger vs Tofu 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%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +40.5%
Contains more SeleniumSelenium +29.9%
Contains more CalciumCalcium +402.2%
Contains more IronIron +10.4%
Contains more CopperCopper +89%
Contains more ZincZinc +24.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +24.2%
~equal in Magnesium ~58mg
~equal in Phosphorus ~190mg

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%
Tofu
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1577.8%
Contains more Vitamin B2Vitamin B2 +139.2%
Contains more Vitamin B3Vitamin B3 +885%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +229.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +327.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Tofu DV% diff.
Vitamin B1 2.651mg 0.158mg 208%
Vitamin B12 2.01µg 0µg 84%
Calcium 136mg 683mg 55%
Folate 124µg 29µg 24%
Sodium 569mg 14mg 24%
Vitamin B3 3.753mg 0.381mg 21%
Copper 0.2mg 0.378mg 20%
Polyunsaturated fat 2.023g 4.921g 19%
Vitamin B6 0.303mg 0.092mg 16%
Vitamin B2 0.244mg 0.102mg 11%
Manganese 0.951mg 1.181mg 10%
Fiber 4.9g 2.3g 10%
Selenium 22.6µg 17.4µg 9%
Vitamin C 4.5mg 0.2mg 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Carbs 14.27g 2.78g 4%
Fats 6.3g 8.72g 4%
Zinc 1.26mg 1.57mg 3%
Iron 2.41mg 2.66mg 3%
Potassium 333mg 237mg 3%
Vitamin B5 0.289mg 0.133mg 3%
Protein 15.7g 17.27g 3%
Calories 177kcal 144kcal 2%
Vitamin E 0.23mg 2%
Phosphorus 206mg 190mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Saturated fat 1.44g 1.261g 1%
Net carbs 9.37g 0.48g N/A
Magnesium 56mg 58mg 0%
Sugar 1.07g N/A
Vitamin A 1µg 0%
Monounsaturated fat 1.778g 1.925g 0%
Tryptophan 0.162mg 0.235mg 0%
Threonine 0.605mg 0.785mg 0%
Isoleucine 0.78mg 0.849mg 0%
Leucine 1.399mg 1.392mg 0%
Lysine 1.004mg 0.883mg 0%
Methionine 0.291mg 0.211mg 0%
Phenylalanine 0.885mg 0.835mg 0%
Valine 0.89mg 0.87mg 0%
Histidine 0.465mg 0.431mg 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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +413.3%
Contains more OtherOther +80%
Contains more FatsFats +38.4%
Contains more WaterWater +14.1%
~equal in Protein ~17.27g

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
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -12.4%
Contains more Poly. FatPolyunsaturated fat +143.3%
~equal in Monounsaturated fat ~1.925g

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.