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  6. Wafer vs. Veggie burger

Wafer vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between wafer and veggie burgers

  • Wafer is richer in copper and iron, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, vitamin B6, folate, manganese, and phosphorus.
  • Daily need coverage for vitamin B1 for veggie burgers is 204% higher.
  • Wafer contains 3 times more saturated fat than veggie burgers. Wafer contains 4.241g of saturated fat, while veggie burgers contain 1.44g.

Food types used in this article are Cookies, chocolate wafers and Veggie burgers or soyburgers, unprepared.

Infographic

Wafer vs Veggie burger 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.
Wafer
Wafer
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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%
Contains more IronIron +66.4%
Contains more CopperCopper +131.5%
Contains more CalciumCalcium +338.7%
Contains more PotassiumPotassium +58.6%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +56.1%
Contains more ManganeseManganese +36.6%
Contains more SeleniumSelenium +296.5%
~equal in Magnesium ~56mg
~equal in Sodium ~569mg

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.
Wafer
Wafer
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1205.9%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B6Vitamin B6 +494.1%
Contains more Vitamin B12Vitamin B12 +2133.3%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +163.8%
Contains more CholineCholine +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.244mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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
Contains more FatsFats +125.4%
Contains more CarbsCarbs +409.5%
Contains more ProteinProtein +137.9%
Contains more WaterWater +1260.2%
Contains more OtherOther +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +173.6%
Contains more Poly. FatPolyunsaturated fat +105.3%
Contains less Sat. FatSaturated fat -66%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Veggie burger
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 Wafer Veggie burger DV% diff.
Vitamin B1 0.203mg 2.651mg 204%
Vitamin B12 0.09µg 2.01µg 80%
Selenium 5.7µg 22.6µg 31%
Copper 0.463mg 0.2mg 29%
Iron 4.01mg 2.41mg 20%
Carbs 72.7g 14.27g 19%
Folate 47µg 124µg 19%
Vitamin B6 0.051mg 0.303mg 19%
Protein 6.6g 15.7g 18%
Polyunsaturated fat 4.153g 2.023g 14%
Calories 433kcal 177kcal 13%
Saturated fat 4.241g 1.44g 13%
Fats 14.2g 6.3g 12%
Calcium 31mg 136mg 11%
Manganese 0.696mg 0.951mg 11%
Phosphorus 132mg 206mg 11%
Monounsaturated fat 4.865g 1.778g 8%
Vitamin B3 2.858mg 3.753mg 6%
Fiber 3.4g 4.9g 6%
Vitamin C 0mg 4.5mg 5%
Potassium 210mg 333mg 4%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.23mg 3%
Starch 5.78g 2%
Zinc 1.09mg 1.26mg 2%
Vitamin B2 0.266mg 0.244mg 2%
Vitamin B5 0.381mg 0.289mg 2%
Vitamin K 2.4µg 4.2µg 2%
Magnesium 53mg 56mg 1%
Choline 14.3mg 19.4mg 1%
Cholesterol 2mg 5mg 1%
Net carbs 69.3g 9.37g N/A
Sugar 37.43g 1.07g N/A
Sodium 580mg 569mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.096mg 0.162mg 0%
Threonine 0.22mg 0.605mg 0%
Isoleucine 0.261mg 0.78mg 0%
Leucine 0.447mg 1.399mg 0%
Lysine 0.281mg 1.004mg 0%
Methionine 0.105mg 0.291mg 0%
Phenylalanine 0.308mg 0.885mg 0%
Valine 0.323mg 0.89mg 0%
Histidine 0.128mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g 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
Wafer Veggie burger
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
21%
Wafer
97%
Veggie burger
Minerals Daily Need Coverage Score
65%
Wafer
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 36.36g)
Which food contains less Sodium?
Veggie burger
Veggie burger contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 2.801g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 2)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.