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Veggie burger vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and wheat

  • Veggie burgers have more vitamin B1, vitamin B12, and folate; however, wheat is higher in selenium, manganese, phosphorus, copper, zinc, and magnesium.
  • Veggie burgers cover your daily need for vitamin B1, 186% more than wheat .
  • Wheat has less sodium.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Wheat, durum.

Infographic

Veggie burger vs Wheat  infographic
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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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +300%
Contains more MagnesiumMagnesium +157.1%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +46.1%
Contains more CopperCopper +176.5%
Contains more ZincZinc +230.2%
Contains more PhosphorusPhosphorus +146.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +216.7%
Contains more SeleniumSelenium +295.6%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +532.7%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +188.4%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +79.5%
Contains more Vitamin B5Vitamin B5 +223.5%
Contains more Vitamin B6Vitamin B6 +38.3%
~equal in Vitamin D ~0µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +14.8%
Contains more FatsFats +155.1%
Contains more WaterWater +459.5%
Contains more OtherOther +41.6%
Contains more CarbsCarbs +398.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +416.9%
Contains more Poly. FatPolyunsaturated fat +106.9%
Contains less Sat. FatSaturated fat -68.5%

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 Wheat
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
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Veggie burger Wheat DV% diff.
Vitamin B1 2.651mg 0.419mg 186%
Selenium 22.6µg 89.4µg 121%
Manganese 0.951mg 3.012mg 90%
Vitamin B12 2.01µg 0µg 84%
Phosphorus 206mg 508mg 43%
Copper 0.2mg 0.553mg 39%
Zinc 1.26mg 4.16mg 26%
Sodium 569mg 2mg 25%
Magnesium 56mg 144mg 21%
Fiber 4.9g 20%
Folate 124µg 43µg 20%
Carbs 14.27g 71.13g 19%
Vitamin B3 3.753mg 6.738mg 19%
Iron 2.41mg 3.52mg 14%
Vitamin B5 0.289mg 0.935mg 13%
Calcium 136mg 34mg 10%
Vitamin B2 0.244mg 0.121mg 9%
Vitamin B6 0.303mg 0.419mg 9%
Calories 177kcal 339kcal 8%
Polyunsaturated fat 2.023g 0.978g 7%
Fats 6.3g 2.47g 6%
Vitamin C 4.5mg 0mg 5%
Monounsaturated fat 1.778g 0.344g 4%
Vitamin K 4.2µg 4%
Protein 15.7g 13.68g 4%
Saturated fat 1.44g 0.454g 4%
Choline 19.4mg 4%
Potassium 333mg 431mg 3%
Vitamin E 0.23mg 2%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Net carbs 9.37g 71.13g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.176mg 0%
Threonine 0.605mg 0.366mg 0%
Isoleucine 0.78mg 0.533mg 0%
Leucine 1.399mg 0.934mg 0%
Lysine 1.004mg 0.303mg 0%
Methionine 0.291mg 0.221mg 0%
Phenylalanine 0.885mg 0.681mg 0%
Valine 0.89mg 0.594mg 0%
Histidine 0.465mg 0.322mg 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 Wheat
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
34%
Wheat
Minerals Daily Need Coverage Score
71%
Veggie burger
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 0.986g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.4)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.