Wheat vs. Veggie burger — In-Depth Nutrition Comparison
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Summary of differences between wheat and veggie burgers
- Wheat has more selenium, manganese, phosphorus, copper, zinc, and magnesium; however, veggie burgers are higher in vitamin B1, vitamin B12, and folate.
- Veggie burgers cover your daily need for vitamin B1, 186% more than wheat .
- Wheat has 4 times more selenium than veggie burgers. While wheat has 89.4µg of selenium, veggie burgers have only 22.6µg.
- Wheat has less sodium.
These are the specific foods used in this comparison Wheat, durum and Veggie burgers or soyburgers, unprepared.
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.
| 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% |
| Contains more CalciumCalcium | +300% |
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.
| Contains more Vitamin B3Vitamin B3 | +79.5% |
| Contains more Vitamin B5Vitamin B5 | +223.5% |
| Contains more Vitamin B6Vitamin B6 | +38.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +532.7% |
| Contains more Vitamin B2Vitamin B2 | +101.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +188.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more CarbsCarbs | +398.5% |
| Contains more ProteinProtein | +14.8% |
| Contains more FatsFats | +155.1% |
| Contains more WaterWater | +459.5% |
| Contains more OtherOther | +41.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains less Sat. FatSaturated fat | -68.5% |
| Contains more Mono. FatMonounsaturated fat | +416.9% |
| Contains more Poly. FatPolyunsaturated fat | +106.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.419mg | 2.651mg | 186% |
| Selenium | 89.4µg | 22.6µg | 121% |
| Manganese | 3.012mg | 0.951mg | 90% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Phosphorus | 508mg | 206mg | 43% |
| Copper | 0.553mg | 0.2mg | 39% |
| Zinc | 4.16mg | 1.26mg | 26% |
| Sodium | 2mg | 569mg | 25% |
| Magnesium | 144mg | 56mg | 21% |
| Fiber | 4.9g | 20% | |
| Folate | 43µg | 124µg | 20% |
| Carbs | 71.13g | 14.27g | 19% |
| Vitamin B3 | 6.738mg | 3.753mg | 19% |
| Iron | 3.52mg | 2.41mg | 14% |
| Vitamin B5 | 0.935mg | 0.289mg | 13% |
| Calcium | 34mg | 136mg | 10% |
| Vitamin B2 | 0.121mg | 0.244mg | 9% |
| Vitamin B6 | 0.419mg | 0.303mg | 9% |
| Calories | 339kcal | 177kcal | 8% |
| Polyunsaturated fat | 0.978g | 2.023g | 7% |
| Fats | 2.47g | 6.3g | 6% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Monounsaturated fat | 0.344g | 1.778g | 4% |
| Vitamin K | 4.2µg | 4% | |
| Protein | 13.68g | 15.7g | 4% |
| Saturated fat | 0.454g | 1.44g | 4% |
| Choline | 19.4mg | 4% | |
| Potassium | 431mg | 333mg | 3% |
| Vitamin E | 0.23mg | 2% | |
| Cholesterol | 0mg | 5mg | 2% |
| Starch | 5.78g | 2% | |
| Net carbs | 71.13g | 9.37g | N/A |
| Sugar | 1.07g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.176mg | 0.162mg | 0% |
| Threonine | 0.366mg | 0.605mg | 0% |
| Isoleucine | 0.533mg | 0.78mg | 0% |
| Leucine | 0.934mg | 1.399mg | 0% |
| Lysine | 0.303mg | 1.004mg | 0% |
| Methionine | 0.221mg | 0.291mg | 0% |
| Phenylalanine | 0.681mg | 0.885mg | 0% |
| Valine | 0.594mg | 0.89mg | 0% |
| Histidine | 0.322mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.081g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
97%
Minerals Daily Need Coverage Score
168%
71%
Comparison summary
Which food is lower in Cholesterol?
Wheat is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.986g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is cheaper?
Veggie burger is cheaper (difference - $0.4)
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins