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Veggie burger vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and turkey meat

  • Veggie burgers have more vitamin B1, vitamin B12, manganese, folate, fiber, and iron; however, turkey meat is higher in vitamin B3 and vitamin B6.
  • Veggie burgers cover your daily need for vitamin B1, 217% more than turkey meat.
  • Turkey meat 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 Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Veggie burger vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +871.4%
Contains more PotassiumPotassium +39.3%
Contains more IronIron +121.1%
Contains more CopperCopper +115.1%
Contains more ManganeseManganese +6692.9%
Contains more ZincZinc +96.8%
Contains less SodiumSodium -81.9%
Contains more SeleniumSelenium +31.9%
~equal in Phosphorus ~223mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +5791.1%
Contains more Vitamin B12Vitamin B12 +97.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1277.8%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +155.1%
Contains more Vitamin B5Vitamin B5 +228%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more CholineCholine +350.5%

All nutrients comparison - raw data values

Nutrient Veggie burger Turkey meat DV% diff.
Vitamin B1 2.651mg 0.045mg 217%
Vitamin B12 2.01µg 1.02µg 41%
Manganese 0.951mg 0.014mg 41%
Vitamin B3 3.753mg 9.573mg 36%
Cholesterol 5mg 109mg 35%
Folate 124µg 9µg 29%
Protein 15.7g 28.55g 26%
Vitamin B6 0.303mg 0.616mg 24%
Sodium 569mg 103mg 20%
Fiber 4.9g 0g 20%
Iron 2.41mg 1.09mg 17%
Vitamin B5 0.289mg 0.948mg 13%
Selenium 22.6µg 29.8µg 13%
Calcium 136mg 14mg 12%
Choline 19.4mg 87.4mg 12%
Copper 0.2mg 0.093mg 12%
Zinc 1.26mg 2.48mg 11%
Magnesium 56mg 30mg 6%
Carbs 14.27g 0.06g 5%
Vitamin C 4.5mg 0mg 5%
Vitamin K 4.2µg 0µg 4%
Saturated fat 1.44g 2.155g 3%
Potassium 333mg 239mg 3%
Vitamin B2 0.244mg 0.281mg 3%
Phosphorus 206mg 223mg 2%
Starch 5.78g 2%
Monounsaturated fat 1.778g 2.647g 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Fats 6.3g 7.39g 2%
Polyunsaturated fat 2.023g 2.119g 1%
Calories 177kcal 189kcal 1%
Vitamin E 0.23mg 0.07mg 1%
Vitamin A 1µg 12µg 1%
Net carbs 9.37g 0.06g N/A
Sugar 1.07g 0g N/A
Trans fat 0.101g N/A
Tryptophan 0.162mg 0.291mg 0%
Threonine 0.605mg 1.004mg 0%
Isoleucine 0.78mg 0.796mg 0%
Leucine 1.399mg 1.925mg 0%
Lysine 1.004mg 2.282mg 0%
Methionine 0.291mg 0.724mg 0%
Phenylalanine 0.885mg 0.903mg 0%
Valine 0.89mg 0.902mg 0%
Histidine 0.465mg 0.749mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.081g 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0g 0.014g N/A
Omega-6 - Linoleic acid 1.841g 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +23683.3%
Contains more OtherOther +425%
Contains more ProteinProtein +81.8%
Contains more FatsFats +17.3%
~equal in Water ~63.52g

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -33.2%
Contains more Mono. FatMonounsaturated fat +48.9%
~equal in Polyunsaturated fat ~2.119g

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.