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Veggie burger vs. Tortilla — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and tortilla

  • Veggie burgers have more vitamin B1, manganese, vitamin B6, selenium, copper, fiber, vitamin B2, magnesium, and phosphorus; however, tortilla is richer in iron.
  • Veggie burgers cover your daily vitamin B1 needs 190% more than tortilla.
  • Tortilla has 5 times less vitamin B6 than veggie burgers. Veggie burgers have 0.303mg of vitamin B6, while tortilla has 0.06mg.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Tortilla, includes plain and from mutton sandwich (Navajo).

Infographic

Veggie burger vs Tortilla 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +194.7%
Contains more CalciumCalcium +94.3%
Contains more PotassiumPotassium +217.1%
Contains more CopperCopper +96.1%
Contains more ZincZinc +293.8%
Contains more PhosphorusPhosphorus +41.1%
Contains more ManganeseManganese +254.9%
Contains more SeleniumSelenium +36.1%
Contains more IronIron +58.1%
Contains less SodiumSodium -15.3%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B1Vitamin B1 +616.5%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin B6Vitamin B6 +405%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +950%
Contains more FolateFolate +26.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.125mg

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +115.7%
Contains more FatsFats +563.2%
Contains more WaterWater +53.2%
Contains more OtherOther +34.8%
Contains more CarbsCarbs +250%

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains more Mono. FatMonounsaturated fat +861.1%
Contains more Poly. FatPolyunsaturated fat +417.4%
Contains less Sat. FatSaturated fat -79.4%

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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +181.8%
Contains more GlucoseGlucose +73.3%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +644.3%
Contains more MaltoseMaltose +∞%
~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 Tortilla
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Tortilla DV% diff.
Vitamin B1 2.651mg 0.37mg 190%
Vitamin B12 2.01µg 84%
Manganese 0.951mg 0.268mg 30%
Vitamin B6 0.303mg 0.06mg 19%
Iron 2.41mg 3.81mg 18%
Protein 15.7g 7.28g 17%
Starch 5.78g 43.02g 15%
Carbs 14.27g 49.94g 12%
Copper 0.2mg 0.102mg 11%
Polyunsaturated fat 2.023g 0.391g 11%
Selenium 22.6µg 16.6µg 11%
Vitamin B2 0.244mg 0.114mg 10%
Fiber 4.9g 2.4g 10%
Phosphorus 206mg 146mg 9%
Zinc 1.26mg 0.32mg 9%
Magnesium 56mg 19mg 9%
Fats 6.3g 0.95g 8%
Folate 124µg 98µg 7%
Potassium 333mg 105mg 7%
Calcium 136mg 70mg 7%
Vitamin C 4.5mg 0mg 5%
Saturated fat 1.44g 0.296g 5%
Sodium 569mg 482mg 4%
Choline 19.4mg 4%
Monounsaturated fat 1.778g 0.185g 4%
Vitamin K 4.2µg 0.4µg 3%
Calories 177kcal 237kcal 3%
Vitamin B5 0.289mg 0.17mg 2%
Vitamin B3 3.753mg 4.125mg 2%
Cholesterol 5mg 2%
Net carbs 9.37g 47.54g N/A
Sugar 1.07g 2.75g N/A
Vitamin E 0.23mg 0.19mg 0%
Vitamin A 1µg 0%
Tryptophan 0.162mg 0.06mg 0%
Threonine 0.605mg 0.182mg 0%
Isoleucine 0.78mg 0.286mg 0%
Leucine 1.399mg 0.53mg 0%
Lysine 1.004mg 0.157mg 0%
Methionine 0.291mg 0.122mg 0%
Phenylalanine 0.885mg 0.375mg 0%
Valine 0.89mg 0.326mg 0%
Histidine 0.465mg 0.165mg 0%
Fructose 0.13g 0g 0%
Omega-3 - ALA 0.081g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Tortilla
Minerals Daily Need Coverage Score
71%
Veggie burger
48%
Tortilla

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.68g)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Tortilla
Tortilla is lower in Saturated fat (difference - 1.144g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 7)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.