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Veggie burger vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between veggie burgers and winged bean?

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, phosphorus, manganese, vitamin B6, and vitamin B3, while winged bean is higher in copper.
  • Veggie burgers' daily need coverage for vitamin B1 is 189% higher.
  • Winged bean is lower in sodium.
  • Veggie burgers have a higher glycemic index (59) than winged bean (32).

We used Veggie burgers or soyburgers, unprepared and Winged bean tuber, raw types in this comparison.

Infographic

Veggie burger vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +353.3%
Contains more IronIron +20.5%
Contains more PhosphorusPhosphorus +357.8%
Contains more ManganeseManganese +78.8%
Contains more SeleniumSelenium +3128.6%
Contains more PotassiumPotassium +76%
Contains more CopperCopper +593%
Contains more ZincZinc +10.3%
Contains less SodiumSodium -93.8%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +599.5%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +149.1%
Contains more Vitamin B6Vitamin B6 +304%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +552.6%
Contains more CholineCholine +∞%
~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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +35.3%
Contains more FatsFats +600%
Contains more OtherOther +26%
Contains more CarbsCarbs +96.9%
~equal in Water ~57.4g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +659.8%
Contains more Poly. FatPolyunsaturated fat +1062.6%
Contains less Sat. FatSaturated fat -84.6%

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 Winged bean
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Veggie burger Winged bean DV% diff.
Vitamin B1 2.651mg 0.379mg 189%
Copper 0.2mg 1.386mg 132%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.7µg 40%
Folate 124µg 19µg 26%
Phosphorus 206mg 45mg 23%
Sodium 569mg 35mg 23%
Fiber 4.9g 20%
Manganese 0.951mg 0.532mg 18%
Vitamin B6 0.303mg 0.075mg 18%
Vitamin B3 3.753mg 1.64mg 13%
Polyunsaturated fat 2.023g 0.174g 12%
Calcium 136mg 30mg 11%
Magnesium 56mg 24mg 8%
Protein 15.7g 11.6g 8%
Fats 6.3g 0.9g 8%
Vitamin B2 0.244mg 0.149mg 7%
Potassium 333mg 586mg 7%
Saturated fat 1.44g 0.222g 6%
Iron 2.41mg 2mg 5%
Carbs 14.27g 28.1g 5%
Vitamin C 4.5mg 0mg 5%
Choline 19.4mg 4%
Monounsaturated fat 1.778g 0.234g 4%
Vitamin K 4.2µg 4%
Vitamin B5 0.289mg 0.116mg 3%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Calories 177kcal 148kcal 1%
Zinc 1.26mg 1.39mg 1%
Net carbs 9.37g 28.1g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.252mg 0%
Threonine 0.605mg 0.451mg 0%
Isoleucine 0.78mg 0.425mg 0%
Leucine 1.399mg 0.64mg 0%
Lysine 1.004mg 0.592mg 0%
Methionine 0.291mg 0.143mg 0%
Phenylalanine 0.885mg 0.451mg 0%
Valine 0.89mg 0.599mg 0%
Histidine 0.465mg 0.241mg 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 Winged bean
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
15%
Winged bean
Minerals Daily Need Coverage Score
71%
Veggie burger
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 534mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.218g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.5)
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.