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Food Face-Off: Which is Healthier?

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Turkey Burger

(93% lean)

Category

Veggie Burger

(veggie or soy)

22 g

Burgers are great for one big reason: protein. Veggie delivers, but turkey has more.

13 g

9.7 g

Turkey also has about twice the fat.

5.3 g

2.5 g

(…and saturated fat.)

1.2 g

176

Both boast comparable calorie counts.

150

0

Thank your lucky starches for all that veggie fiber!

17%

RDA

0

Still, while turkey has no carbohydrates, veggie burgers have a few.

4%

RDA

2.5%
RDA

But they pack way more calcium

12%

RDA

8%

RDA

…and even eke out a win with iron.

11%

RDA

0

The vitamin C in veggie burgers helps you absorb all that iron.

6%

RDA

5%

RDA

Veg patties are full of bone-strengthening magnesium

12%

RDA

6%

RDA

And have more potassium.

8%

RDA

77 mg

 

But those patties can be major sodium bombs!

482 mg

21%

RDA

Zinc boosts your immunity, and turkey’s got plenty of it

7%

RDA

30%

RDA

You might not like all the cholesterol that comes with it, though. 

1%

RDA

28%

RDA

Both are good sources of niacin, which may slash your risk for Alzheimer’s. Turkey has the edge, though.

16%

RDA

0

But veggie burgers have vitamin K, which helps your blood clot and may curb your heart disease risk.

4%

RDA

Turkey Burger: 5WINNER: VEGGIE BURGERSVeggie Burger: 11

THE BOTTOM LINE: If you don’t eat meat or can’t stand soy, your order is easy. But listen up, omnivores: though both have their merits, veggie burgers have the edge. Not only do they pack more vitamins, minerals, and nutrients, but they also have reasonable cholesterol counts and plenty of fiber. Just be sure to grab a brand with fewer than 300 mg of sodium.

WHAT TO BUY: Whether you go the turkey or veggie route, you’ve gotta choose organic. Conventional turkeys are routinely plumped up with antibiotics, and most non-organic soy is genetically modified. We didn’t include buns in our analysis, but grab a whole-grain brand to get the most fiber.

JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. 

Eat and Drink Your Way Thin

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