Veggie burger vs. Chicken teriyaki subway — In-Depth Nutrition Comparison
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What are the differences between veggie burgers and chicken teriyaki subway?
- Veggie burgers are richer than chicken teriyaki subway in vitamin B1, vitamin B12, manganese, folate, fiber, copper, selenium, protein, and iron.
- Veggie burgers' daily need coverage for vitamin B1 is 198% more.
- Veggie burgers have 18 times more vitamin B12 than chicken teriyaki subway. While veggie burgers have 2.01µg of vitamin B12, chicken teriyaki subway has only 0.11µg.
- The amount of sodium in chicken teriyaki subway is lower.
We used Veggie burgers or soyburgers, unprepared and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato, and sweet onion sauce types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +143.5% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more IronIron | +58.6% |
| Contains more CopperCopper | +181.7% |
| Contains more ZincZinc | +96.9% |
| Contains more PhosphorusPhosphorus | +48.2% |
| Contains more ManganeseManganese | +237.2% |
| Contains more SeleniumSelenium | +46.8% |
| Contains less SodiumSodium | -46.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +309.1% |
| Contains more Vitamin B1Vitamin B1 | +871.1% |
| Contains more Vitamin B2Vitamin B2 | +14.6% |
| Contains more Vitamin B12Vitamin B12 | +1727.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +113.8% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +65.2% |
| Contains more Vitamin B3Vitamin B3 | +34.9% |
| Contains more Vitamin B5Vitamin B5 | +126.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 2.651mg | 0.273mg | 198% |
| Vitamin B12 | 2.01µg | 0.11µg | 79% |
| Manganese | 0.951mg | 0.282mg | 29% |
| Folate | 124µg | 58µg | 17% |
| Fiber | 4.9g | 1.2g | 15% |
| Copper | 0.2mg | 0.071mg | 14% |
| Selenium | 22.6µg | 15.4µg | 13% |
| Iron | 2.41mg | 1.52mg | 11% |
| Sodium | 569mg | 305mg | 11% |
| Protein | 15.7g | 10.91g | 10% |
| Phosphorus | 206mg | 139mg | 10% |
| Magnesium | 56mg | 23mg | 8% |
| Vitamin B3 | 3.753mg | 5.063mg | 8% |
| Polyunsaturated fat | 2.023g | 0.831g | 8% |
| Vitamin B5 | 0.289mg | 0.655mg | 7% |
| Fats | 6.3g | 2.37g | 6% |
| Cholesterol | 5mg | 22mg | 6% |
| Zinc | 1.26mg | 0.64mg | 6% |
| Vitamin C | 4.5mg | 1.1mg | 4% |
| Vitamin K | 4.2µg | 4% | |
| Choline | 19.4mg | 4% | |
| Saturated fat | 1.44g | 0.505g | 4% |
| Omega-6 (Linoleic acid) | 0.717g | 4% | |
| Carbs | 14.27g | 22.54g | 3% |
| Starch | 5.78g | 13.77g | 3% |
| Monounsaturated fat | 1.778g | 0.642g | 3% |
| Fructose | 0.13g | 2.39g | 3% |
| Vitamin B2 | 0.244mg | 0.213mg | 2% |
| Vitamin B6 | 0.303mg | 0.282mg | 2% |
| Calories | 177kcal | 155kcal | 1% |
| Calcium | 136mg | 142mg | 1% |
| Potassium | 333mg | 285mg | 1% |
| Vitamin E | 0.23mg | 0.38mg | 1% |
| Omega-3 (ALA) | 0.081g | 0.061g | 1% |
| Protein per 100 calories | 8.9g | 7g | N/A |
| Calories per 10 g protein | 113kcal | 142kcal | N/A |
| Weight per 100 calories | 56g | 65g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 2.9 | N/A |
| Net carbs | 9.37g | 21.34g | N/A |
| Sugar | 1.07g | 6.06g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Trans fat | 0.012g | N/A | |
| 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% | |
| Omega-3 (EPA) | 0g | 0.001g | N/A |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (DPA) | 0g | 0.003g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0g | 0.002g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0.005g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0g | 0.003g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
| Contains more ProteinProtein | +43.9% |
| Contains more FatsFats | +165.8% |
| Contains more CarbsCarbs | +58% |
~equal in
Water
~62.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
Saturated fat:
Sat. Fat
0.505 g
Monounsaturated fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
| Contains more Mono. FatMonounsaturated fat | +176.9% |
| Contains more Poly. FatPolyunsaturated fat | +143.4% |
| Contains less Sat. FatSaturated fat | -64.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
Starch:
13.77 g
Sucrose:
0.79 g
Glucose:
2.23 g
Fructose:
2.39 g
Lactose:
0 g
Maltose:
0.65 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +138.2% |
| Contains more SucroseSucrose | +27.4% |
| Contains more GlucoseGlucose | +757.7% |
| Contains more FructoseFructose | +1738.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
