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  6. Veggie burger vs. Waffle

Veggie burger vs. Waffle — In-Depth Nutrition Comparison

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The main differences between veggie burgers and waffle

  • Veggie burgers are richer in vitamin B1, vitamin B12, manganese, folate, vitamin B6, copper, and vitamin B3, yet waffle is richer in selenium and calcium.
  • Daily need coverage for vitamin B1 for veggie burgers is 199% higher.
  • Veggie burgers contain 8 times more vitamin B12 than waffle. Veggie burgers contain 2.01µg of vitamin B12, while waffle contains 0.25µg.
  • Veggie burgers contain less cholesterol.
  • Veggie burgers have a lower glycemic index than waffle.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Waffles, plain, prepared from recipe.

Infographic

Veggie burger vs Waffle 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%
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +194.7%
Contains more PotassiumPotassium +109.4%
Contains more CopperCopper +222.6%
Contains more ZincZinc +85.3%
Contains more ManganeseManganese +258.9%
Contains more CalciumCalcium +87.5%
Contains less SodiumSodium -10.2%
Contains more SeleniumSelenium +104.4%
~equal in Iron ~2.31mg
~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%
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +1025%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +908%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +441.1%
Contains more Vitamin B12Vitamin B12 +704%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +169.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B5Vitamin B5 +67.8%
~equal in Vitamin D ~µg

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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +98.7%
Contains more WaterWater +45.7%
Contains more FatsFats +123.8%
Contains more CarbsCarbs +130.6%
Contains more OtherOther +23%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -49.8%
Contains more Mono. FatMonounsaturated fat +98%
Contains more Poly. FatPolyunsaturated fat +235.4%

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 Waffle
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Waffle DV% diff.
Vitamin B1 2.651mg 0.263mg 199%
Vitamin B12 2.01µg 0.25µg 73%
Selenium 22.6µg 46.2µg 43%
Polyunsaturated fat 2.023g 6.785g 32%
Manganese 0.951mg 0.265mg 30%
Cholesterol 5mg 69mg 21%
Folate 124µg 46µg 20%
Fiber 4.9g 20%
Vitamin B6 0.303mg 0.056mg 19%
Protein 15.7g 7.9g 16%
Copper 0.2mg 0.062mg 15%
Calcium 136mg 255mg 12%
Fats 6.3g 14.1g 12%
Vitamin B3 3.753mg 2.073mg 11%
Magnesium 56mg 19mg 9%
Vitamin B2 0.244mg 0.347mg 8%
Vitamin A 1µg 65µg 7%
Saturated fat 1.44g 2.866g 6%
Calories 177kcal 291kcal 6%
Carbs 14.27g 32.9g 6%
Vitamin C 4.5mg 0.4mg 5%
Zinc 1.26mg 0.68mg 5%
Potassium 333mg 159mg 5%
Vitamin K 4.2µg 4%
Monounsaturated fat 1.778g 3.521g 4%
Choline 19.4mg 4%
Vitamin B5 0.289mg 0.485mg 4%
Sodium 569mg 511mg 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Phosphorus 206mg 190mg 2%
Iron 2.41mg 2.31mg 1%
Net carbs 9.37g 32.9g N/A
Sugar 1.07g N/A
Tryptophan 0.162mg 0.099mg 0%
Threonine 0.605mg 0.289mg 0%
Isoleucine 0.78mg 0.362mg 0%
Leucine 1.399mg 0.63mg 0%
Lysine 1.004mg 0.384mg 0%
Methionine 0.291mg 0.179mg 0%
Phenylalanine 0.885mg 0.395mg 0%
Valine 0.89mg 0.409mg 0%
Histidine 0.465mg 0.187mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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 Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
71%
Veggie burger
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 58mg)
Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 1.426g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 17)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.