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Veggie burger vs. Water — In-Depth Nutrition Comparison

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How are veggie burgers and water different?

  • Veggie burgers have more manganese, iron, phosphorus, copper, fiber, calcium, magnesium, zinc, and potassium than water.
  • Daily need coverage for manganese for veggie burgers is 41% higher.
  • Water has less sodium.
  • Water has a lower glycemic index (0) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Beverages, water, tap, well are the varieties used in this article.

Infographic

Veggie burger vs Water 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%
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Contains more MagnesiumMagnesium +5500%
Contains more CalciumCalcium +4433.3%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +1150%
Contains more ZincZinc +12500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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%
Water
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2420%
Contains more WaterWater +63.2%

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 Water
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 Water DV% diff.
Vitamin B1 2.651mg 221%
Vitamin B12 2.01µg 84%
Manganese 0.951mg 0mg 41%
Selenium 22.6µg 41%
Protein 15.7g 0g 31%
Folate 124µg 31%
Iron 2.41mg 0mg 30%
Phosphorus 206mg 0mg 29%
Sodium 569mg 5mg 25%
Vitamin B6 0.303mg 23%
Vitamin B3 3.753mg 23%
Fiber 4.9g 0g 20%
Copper 0.2mg 0.016mg 20%
Vitamin B2 0.244mg 19%
Polyunsaturated fat 2.023g 13%
Magnesium 56mg 1mg 13%
Calcium 136mg 3mg 13%
Zinc 1.26mg 0.01mg 11%
Potassium 333mg 0mg 10%
Fats 6.3g 0g 10%
Calories 177kcal 0kcal 9%
Saturated fat 1.44g 7%
Vitamin B5 0.289mg 6%
Vitamin C 4.5mg 5%
Carbs 14.27g 0g 5%
Vitamin K 4.2µg 4%
Monounsaturated fat 1.778g 4%
Choline 19.4mg 4%
Vitamin E 0.23mg 2%
Cholesterol 5mg 2%
Starch 5.78g 2%
Net carbs 9.37g 0g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0%
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 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 Water
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
0%
Water
Minerals Daily Need Coverage Score
71%
Veggie burger
1%
Water

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 1.44g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 59)
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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.