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Veggie burger vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and tomatoes?

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, folate, iron, phosphorus, vitamin B3, and vitamin B2 than tomatoes.
  • Veggie burgers' daily need coverage for vitamin B1 is 218% higher.
  • Tomatoes are lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than tomatoes (23).

We used Veggie burgers or soyburgers, unprepared and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Veggie burger vs Tomato 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%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +1260%
Contains more PotassiumPotassium +40.5%
Contains more IronIron +792.6%
Contains more CopperCopper +239%
Contains more ZincZinc +641.2%
Contains more PhosphorusPhosphorus +758.3%
Contains more ManganeseManganese +734.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.1%

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%
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +7064.9%
Contains more Vitamin B2Vitamin B2 +1184.2%
Contains more Vitamin B3Vitamin B3 +531.8%
Contains more Vitamin B5Vitamin B5 +224.7%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +726.7%
Contains more CholineCholine +189.6%
Contains more Vitamin CVitamin C +204.4%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +134.8%
Contains more Vitamin KVitamin K +88.1%
~equal in Vitamin D ~0µg

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
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1684.1%
Contains more FatsFats +3050%
Contains more CarbsCarbs +266.8%
Contains more OtherOther +394.1%
Contains more WaterWater +54.4%

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +5635.5%
Contains more Poly. FatPolyunsaturated fat +2337.3%
Contains less Sat. FatSaturated fat -98.1%

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
Tomato
2
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +380.8%
Contains more FructoseFructose +953.8%
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Veggie burger Tomato DV% diff.
Vitamin B1 2.651mg 0.037mg 218%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0µg 41%
Manganese 0.951mg 0.114mg 36%
Protein 15.7g 0.88g 30%
Iron 2.41mg 0.27mg 27%
Folate 124µg 15µg 27%
Phosphorus 206mg 24mg 26%
Sodium 569mg 5mg 25%
Vitamin B3 3.753mg 0.594mg 20%
Vitamin B6 0.303mg 0.08mg 17%
Vitamin B2 0.244mg 0.019mg 17%
Copper 0.2mg 0.059mg 16%
Fiber 4.9g 1.2g 15%
Polyunsaturated fat 2.023g 0.083g 13%
Calcium 136mg 10mg 13%
Magnesium 56mg 11mg 11%
Zinc 1.26mg 0.17mg 10%
Vitamin C 4.5mg 13.7mg 10%
Fats 6.3g 0.2g 9%
Calories 177kcal 18kcal 8%
Saturated fat 1.44g 0.028g 6%
Vitamin A 1µg 42µg 5%
Vitamin B5 0.289mg 0.089mg 4%
Monounsaturated fat 1.778g 0.031g 4%
Potassium 333mg 237mg 3%
Vitamin K 4.2µg 7.9µg 3%
Carbs 14.27g 3.89g 3%
Vitamin E 0.23mg 0.54mg 2%
Starch 5.78g 0g 2%
Fructose 0.13g 1.37g 2%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 6.7mg 2%
Net carbs 9.37g 2.69g N/A
Sugar 1.07g 2.63g N/A
Tryptophan 0.162mg 0.006mg 0%
Threonine 0.605mg 0.027mg 0%
Isoleucine 0.78mg 0.018mg 0%
Leucine 1.399mg 0.025mg 0%
Lysine 1.004mg 0.027mg 0%
Methionine 0.291mg 0.006mg 0%
Phenylalanine 0.885mg 0.027mg 0%
Valine 0.89mg 0.018mg 0%
Histidine 0.465mg 0.014mg 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Tomato
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
12%
Tomato
Minerals Daily Need Coverage Score
71%
Veggie burger
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.56g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.4)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Tomato
Tomato is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 1.412g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 36)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.