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Veggie burger vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between Veggie burger and Taco salad

  • The amount of Vitamin B1, Vitamin B12, Selenium, Manganese, Folate, Phosphorus, Iron, Vitamin B3, and Vitamin B6 in Veggie burger is higher than in Taco salad.
  • Veggie burger covers your daily Vitamin B1 needs 217% more than Taco salad.
  • Taco salad has 10 times less Selenium than Veggie burger. Veggie burger has 22.6µg of Selenium, while Taco salad has 2.2µg.
  • Veggie burger contains less Saturated Fat.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Fast foods, taco salad.

Infographic

Veggie burger vs Taco salad 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.
Contains more Calcium +40.2%
Contains more Iron +109.6%
Contains more Magnesium +115.4%
Contains more Phosphorus +186.1%
Contains more Potassium +58.6%
Contains more Copper +77%
Contains more Manganese +469.5%
Contains more Selenium +927.3%
Contains less Sodium -32.3%
Equal in Zinc - 1.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 44% 19% 31% 19% 51% 38% 38% 22% 12%
Contains more Calcium +40.2%
Contains more Iron +109.6%
Contains more Magnesium +115.4%
Contains more Phosphorus +186.1%
Contains more Potassium +58.6%
Contains more Copper +77%
Contains more Manganese +469.5%
Contains more Selenium +927.3%
Contains less Sodium -32.3%
Equal in Zinc - 1.36

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 C +150%
Contains more Vitamin B1 +5202%
Contains more Vitamin B2 +35.6%
Contains more Vitamin B3 +202.7%
Contains more Vitamin B6 +175.5%
Contains more Folate +195.2%
Contains more Vitamin B12 +528.1%
Contains more Vitamin A +1756.3%
Contains more Vitamin B5 +135.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 0% 0% 6% 13% 42% 24% 41% 26% 32% 40% 0%
Contains more Vitamin C +150%
Contains more Vitamin B1 +5202%
Contains more Vitamin B2 +35.6%
Contains more Vitamin B3 +202.7%
Contains more Vitamin B6 +175.5%
Contains more Folate +195.2%
Contains more Vitamin B12 +528.1%
Contains more Vitamin A +1756.3%
Contains more Vitamin B5 +135.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +135%
Contains more Carbs +19.8%
Contains more Other +57.5%
Contains more Fats +18.4%
Contains more Water +18.2%
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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more Protein +135%
Contains more Carbs +19.8%
Contains more Other +57.5%
Contains more Fats +18.4%
Contains more Water +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +129.1%
Contains more Monounsaturated Fat +46.6%
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
50% 38% 13%
Saturated Fat: 3.446 g
Monounsaturated Fat: 2.606 g
Polyunsaturated fat: 0.883 g
Contains less Saturated Fat -58.2%
Contains more Polyunsaturated fat +129.1%
Contains more Monounsaturated Fat +46.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veggie burger Taco salad
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Taco salad Opinion
Net carbs 9.37g 11.91g Taco salad
Protein 15.7g 6.68g Veggie burger
Fats 6.3g 7.46g Taco salad
Carbs 14.27g 11.91g Veggie burger
Calories 177kcal 141kcal Veggie burger
Starch 5.78g Veggie burger
Fructose 0.13g Veggie burger
Sugar 1.07g Taco salad
Fiber 4.9g Veggie burger
Calcium 136mg 97mg Veggie burger
Iron 2.41mg 1.15mg Veggie burger
Magnesium 56mg 26mg Veggie burger
Phosphorus 206mg 72mg Veggie burger
Potassium 333mg 210mg Veggie burger
Sodium 569mg 385mg Taco salad
Zinc 1.26mg 1.36mg Taco salad
Copper 0.2mg 0.113mg Veggie burger
Manganese 0.951mg 0.167mg Veggie burger
Selenium 22.6µg 2.2µg Veggie burger
Vitamin A 16IU 297IU Taco salad
Vitamin A RAE 1µg Veggie burger
Vitamin E 0.23mg Veggie burger
Vitamin C 4.5mg 1.8mg Veggie burger
Vitamin B1 2.651mg 0.05mg Veggie burger
Vitamin B2 0.244mg 0.18mg Veggie burger
Vitamin B3 3.753mg 1.24mg Veggie burger
Vitamin B5 0.289mg 0.68mg Taco salad
Vitamin B6 0.303mg 0.11mg Veggie burger
Folate 124µg 42µg Veggie burger
Vitamin B12 2.01µg 0.32µg Veggie burger
Vitamin K 4.2µg Veggie burger
Tryptophan 0.162mg 0.075mg Veggie burger
Threonine 0.605mg 0.254mg Veggie burger
Isoleucine 0.78mg 0.311mg Veggie burger
Leucine 1.399mg 0.549mg Veggie burger
Lysine 1.004mg 0.486mg Veggie burger
Methionine 0.291mg 0.145mg Veggie burger
Phenylalanine 0.885mg 0.277mg Veggie burger
Valine 0.89mg 0.343mg Veggie burger
Histidine 0.465mg 0.201mg Veggie burger
Cholesterol 5mg 22mg Veggie burger
Saturated Fat 1.44g 3.446g Veggie burger
Monounsaturated Fat 1.778g 2.606g Taco salad
Polyunsaturated fat 2.023g 0.883g Veggie burger
Omega-3 - ALA 0.081g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Taco salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
104%
Veggie burger
20%
Taco salad
Minerals Daily Need Coverage Score
71%
Veggie burger
30%
Taco salad

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Veggie burger
Veggie burger is lower in Saturated Fat (difference - 2.006g)
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 lower in Sugar?
Taco salad
Taco salad is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Taco salad
Taco salad contains less Sodium (difference - 184mg)
Which food is lower in glycemic index?
Taco salad
Taco salad is lower in glycemic index (difference - 59)
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. 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.