Flour vs. Veggie burger — In-Depth Nutrition Comparison
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How are flour and veggie burgers different?
- Flour is richer in iron, selenium, vitamin B2, folate, and vitamin B3, while veggie burgers are higher in vitamin B1, vitamin B12, vitamin B6, and phosphorus.
- Veggie burgers cover your daily need for vitamin B1, 156% more than flour.
- Flour contains 2 times more vitamin B2 than veggie burgers. Flour contains 0.494mg of vitamin B2, while veggie burgers contain 0.244mg.
- Flour is lower in sodium.
- Flour has a higher glycemic index (72) than veggie burgers (59).
Wheat flour, white, all-purpose, enriched, bleached and Veggie burgers or soyburgers, unprepared types were used in this article.
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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 IronIron | +92.5% |
| Contains less SodiumSodium | -99.6% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +154.5% |
| Contains more CalciumCalcium | +806.7% |
| Contains more PotassiumPotassium | +211.2% |
| Contains more CopperCopper | +38.9% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +90.7% |
| Contains more ManganeseManganese | +39.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +57.3% |
| Contains more Vitamin B5Vitamin B5 | +51.6% |
| Contains more FolateFolate | +47.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +237.7% |
| Contains more Vitamin B6Vitamin B6 | +588.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more CholineCholine | +86.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 2.651mg | 156% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Iron | 4.64mg | 2.41mg | 28% |
| Sodium | 2mg | 569mg | 25% |
| Carbs | 76.31g | 14.27g | 21% |
| Selenium | 33.9µg | 22.6µg | 21% |
| Vitamin B6 | 0.044mg | 0.303mg | 20% |
| Vitamin B2 | 0.494mg | 0.244mg | 19% |
| Folate | 183µg | 124µg | 15% |
| Phosphorus | 108mg | 206mg | 14% |
| Vitamin B3 | 5.904mg | 3.753mg | 13% |
| Calcium | 15mg | 136mg | 12% |
| Manganese | 0.682mg | 0.951mg | 12% |
| Polyunsaturated fat | 0.413g | 2.023g | 11% |
| Protein | 10.33g | 15.7g | 11% |
| Calories | 364kcal | 177kcal | 9% |
| Fiber | 2.7g | 4.9g | 9% |
| Fats | 0.98g | 6.3g | 8% |
| Magnesium | 22mg | 56mg | 8% |
| Potassium | 107mg | 333mg | 7% |
| Copper | 0.144mg | 0.2mg | 6% |
| Saturated fat | 0.155g | 1.44g | 6% |
| Zinc | 0.7mg | 1.26mg | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Monounsaturated fat | 0.087g | 1.778g | 4% |
| Vitamin K | 0.3µg | 4.2µg | 3% |
| Vitamin B5 | 0.438mg | 0.289mg | 3% |
| Starch | 5.78g | 2% | |
| Choline | 10.4mg | 19.4mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin E | 0.06mg | 0.23mg | 1% |
| Net carbs | 73.61g | 9.37g | N/A |
| Sugar | 0.27g | 1.07g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.127mg | 0.162mg | 0% |
| Threonine | 0.281mg | 0.605mg | 0% |
| Isoleucine | 0.357mg | 0.78mg | 0% |
| Leucine | 0.71mg | 1.399mg | 0% |
| Lysine | 0.228mg | 1.004mg | 0% |
| Methionine | 0.183mg | 0.291mg | 0% |
| Phenylalanine | 0.52mg | 0.885mg | 0% |
| Valine | 0.415mg | 0.89mg | 0% |
| Histidine | 0.23mg | 0.465mg | 0% |
| Fructose | 0.13g | 0% | |
| Omega-3 - ALA | 0.081g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more CarbsCarbs | +434.8% |
| Contains more ProteinProtein | +52% |
| Contains more FatsFats | +542.9% |
| Contains more WaterWater | +413.5% |
| Contains more OtherOther | +447.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +1943.7% |
| Contains more Poly. FatPolyunsaturated fat | +389.8% |
