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Veggie burger vs. Yogurt parfait — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and yogurt parfait

  • The amount of vitamin B1, vitamin B12, selenium, iron, vitamin B3, folate, copper, phosphorus, and fiber in veggie burgers is higher than in yogurt parfait.
  • Veggie burgers cover your daily vitamin B1 needs 215% more than yogurt parfait.
  • Yogurt parfait has 12 times less sodium than veggie burgers. Veggie burgers have 569mg of sodium, while yogurt parfait has 49mg.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Yogurt parfait, lowfat, with fruit, and granola.

Infographic

Veggie burger vs Yogurt parfait 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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Contains more MagnesiumMagnesium +229.4%
Contains more CalciumCalcium +29.5%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +391.8%
Contains more CopperCopper +270.4%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +121.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +479.5%
Contains less SodiumSodium -91.4%

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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
Contains more Vitamin B1Vitamin B1 +3687.1%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B3Vitamin B3 +425.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin B12Vitamin B12 +128.4%
Contains more Vitamin KVitamin K +147.1%
Contains more FolateFolate +143.1%
Contains more CholineCholine +63%
Contains more Vitamin CVitamin C +217.8%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin E ~0.25mg

All nutrients comparison - raw data values

Nutrient Veggie burger Yogurt parfait DV% diff.
Vitamin B1 2.651mg 0.07mg 215%
Vitamin B12 2.01µg 0.88µg 47%
Manganese 0.951mg 41%
Selenium 22.6µg 3.9µg 34%
Protein 15.7g 3.36g 25%
Iron 2.41mg 0.49mg 24%
Sodium 569mg 49mg 23%
Vitamin B3 3.753mg 0.714mg 19%
Folate 124µg 51µg 18%
Copper 0.2mg 0.054mg 16%
Phosphorus 206mg 93mg 16%
Fiber 4.9g 1.1g 15%
Polyunsaturated fat 2.023g 0.122g 13%
Vitamin C 4.5mg 14.3mg 11%
Magnesium 56mg 17mg 9%
Fats 6.3g 1.01g 8%
Vitamin B5 0.289mg 6%
Vitamin B6 0.303mg 0.233mg 5%
Vitamin B2 0.244mg 0.173mg 5%
Calories 177kcal 84kcal 5%
Potassium 333mg 189mg 4%
Saturated fat 1.44g 0.525g 4%
Monounsaturated fat 1.778g 0.307g 4%
Vitamin A 1µg 30µg 3%
Zinc 1.26mg 0.89mg 3%
Calcium 136mg 105mg 3%
Starch 5.78g 2%
Vitamin K 4.2µg 1.7µg 2%
Vitamin D 0IU 4IU 1%
Cholesterol 5mg 3mg 1%
Carbs 14.27g 15.86g 1%
Choline 19.4mg 11.9mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 9.37g 14.76g N/A
Sugar 1.07g 11.68g N/A
Vitamin E 0.23mg 0.25mg 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

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
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more ProteinProtein +367.3%
Contains more FatsFats +523.8%
Contains more OtherOther +219%
Contains more CarbsCarbs +11.1%
Contains more WaterWater +29%

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
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Contains more Mono. FatMonounsaturated fat +479.2%
Contains more Poly. FatPolyunsaturated fat +1558.2%
Contains less Sat. FatSaturated fat -63.5%

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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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.