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  6. Veggie burger vs. Wafer

Veggie burger vs. Wafer — In-Depth Nutrition Comparison

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The main differences between veggie burgers and wafer

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, vitamin B6, folate, manganese, and phosphorus, yet wafer is richer in copper and iron.
  • Daily need coverage for vitamin B1 for veggie burgers is 204% higher.
  • Veggie burgers contain 22 times more vitamin B12 than wafer. Veggie burgers contain 2.01µg of vitamin B12, while wafer contains 0.09µg.
  • Veggie burgers contain less saturated fat.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Cookies, chocolate wafers.

Infographic

Veggie burger vs Wafer 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%
Wafer
Wafer
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +338.7%
Contains more PotassiumPotassium +58.6%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +56.1%
Contains more ManganeseManganese +36.6%
Contains more SeleniumSelenium +296.5%
Contains more IronIron +66.4%
Contains more CopperCopper +131.5%
~equal in Magnesium ~53mg
~equal in Sodium ~580mg

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%
Wafer
Wafer
3
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1205.9%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B6Vitamin B6 +494.1%
Contains more Vitamin B12Vitamin B12 +2133.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +163.8%
Contains more CholineCholine +35.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin B5Vitamin B5 +31.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg

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
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +137.9%
Contains more WaterWater +1260.2%
Contains more OtherOther +26%
Contains more FatsFats +125.4%
Contains more CarbsCarbs +409.5%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +173.6%
Contains more Poly. FatPolyunsaturated fat +105.3%

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

All nutrients comparison - raw data values

Nutrient Veggie burger Wafer DV% diff.
Vitamin B1 2.651mg 0.203mg 204%
Vitamin B12 2.01µg 0.09µg 80%
Selenium 22.6µg 5.7µg 31%
Copper 0.2mg 0.463mg 29%
Iron 2.41mg 4.01mg 20%
Carbs 14.27g 72.7g 19%
Folate 124µg 47µg 19%
Vitamin B6 0.303mg 0.051mg 19%
Protein 15.7g 6.6g 18%
Polyunsaturated fat 2.023g 4.153g 14%
Calories 177kcal 433kcal 13%
Saturated fat 1.44g 4.241g 13%
Fats 6.3g 14.2g 12%
Calcium 136mg 31mg 11%
Manganese 0.951mg 0.696mg 11%
Phosphorus 206mg 132mg 11%
Monounsaturated fat 1.778g 4.865g 8%
Vitamin B3 3.753mg 2.858mg 6%
Fiber 4.9g 3.4g 6%
Vitamin C 4.5mg 0mg 5%
Potassium 333mg 210mg 4%
Caffeine 0mg 10mg 3%
Vitamin E 0.23mg 0.72mg 3%
Starch 5.78g 2%
Zinc 1.26mg 1.09mg 2%
Vitamin B2 0.244mg 0.266mg 2%
Vitamin B5 0.289mg 0.381mg 2%
Vitamin K 4.2µg 2.4µg 2%
Magnesium 56mg 53mg 1%
Choline 19.4mg 14.3mg 1%
Cholesterol 5mg 2mg 1%
Net carbs 9.37g 69.3g N/A
Sugar 1.07g 37.43g N/A
Sodium 569mg 580mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.162mg 0.096mg 0%
Threonine 0.605mg 0.22mg 0%
Isoleucine 0.78mg 0.261mg 0%
Leucine 1.399mg 0.447mg 0%
Lysine 1.004mg 0.281mg 0%
Methionine 0.291mg 0.105mg 0%
Phenylalanine 0.885mg 0.308mg 0%
Valine 0.89mg 0.323mg 0%
Histidine 0.465mg 0.128mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
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 Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
71%
Veggie burger
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 36.36g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 2.801g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 2)
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 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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.