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Avocado vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between avocadoes and veggie burgers

  • Avocadoes are richer in vitamin B5 and vitamin K, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, manganese, iron, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
  • Avocadoes contain 5 times more vitamin K than veggie burgers. Avocadoes contain 21µg of vitamin K, while veggie burgers contain 4.2µg.
  • Avocadoes contain less sodium.
  • Avocadoes have a lower glycemic index than veggie burgers.

Food types used in this article are Avocados, raw, all commercial varieties and Veggie burgers or soyburgers, unprepared.

Infographic

Avocado vs Veggie burger 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more PotassiumPotassium +45.6%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +93.1%
Contains more CalciumCalcium +1033.3%
Contains more IronIron +338.2%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +296.2%
Contains more ManganeseManganese +569.7%
Contains more SeleniumSelenium +5550%
~equal in Copper ~0.2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +122.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B5Vitamin B5 +380.6%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin B1Vitamin B1 +3856.7%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +115.9%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +53.1%
Contains more CholineCholine +36.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
Contains more FatsFats +132.7%
Contains more WaterWater +19.6%
Contains more ProteinProtein +685%
Contains more CarbsCarbs +67.3%
Contains more OtherOther +59.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +451.1%
Contains less Sat. FatSaturated fat -32.3%
Contains more Poly. FatPolyunsaturated fat +11.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
84% 9% 4% 2%
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
Contains more GlucoseGlucose +42.3%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +5154.5%
Contains more SucroseSucrose +933.3%
Contains more LactoseLactose +∞%
~equal in Fructose ~0.13g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Veggie burger DV% diff.
Vitamin B1 0.067mg 2.651mg 215%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.4µg 22.6µg 40%
Manganese 0.142mg 0.951mg 35%
Protein 2g 15.7g 27%
Sodium 7mg 569mg 24%
Iron 0.55mg 2.41mg 23%
Phosphorus 52mg 206mg 22%
Vitamin B5 1.389mg 0.289mg 22%
Monounsaturated fat 9.799g 1.778g 20%
Vitamin K 21µg 4.2µg 14%
Fats 14.66g 6.3g 13%
Vitamin B3 1.738mg 3.753mg 13%
Calcium 12mg 136mg 12%
Vitamin E 2.07mg 0.23mg 12%
Folate 81µg 124µg 11%
Vitamin B2 0.13mg 0.244mg 9%
Fiber 6.7g 4.9g 7%
Magnesium 29mg 56mg 6%
Vitamin C 10mg 4.5mg 6%
Zinc 0.64mg 1.26mg 6%
Potassium 485mg 333mg 4%
Vitamin B6 0.257mg 0.303mg 4%
Saturated fat 2.126g 1.44g 3%
Starch 0.11g 5.78g 2%
Cholesterol 0mg 5mg 2%
Carbs 8.53g 14.27g 2%
Choline 14.2mg 19.4mg 1%
Polyunsaturated fat 1.816g 2.023g 1%
Calories 160kcal 177kcal 1%
Vitamin A 7µg 1µg 1%
Copper 0.19mg 0.2mg 1%
Net carbs 1.83g 9.37g N/A
Sugar 0.66g 1.07g N/A
Tryptophan 0.025mg 0.162mg 0%
Threonine 0.073mg 0.605mg 0%
Isoleucine 0.084mg 0.78mg 0%
Leucine 0.143mg 1.399mg 0%
Lysine 0.132mg 1.004mg 0%
Methionine 0.038mg 0.291mg 0%
Phenylalanine 0.097mg 0.885mg 0%
Valine 0.107mg 0.89mg 0%
Histidine 0.049mg 0.465mg 0%
Fructose 0.12g 0.13g 0%
Omega-3 - ALA 0.111g 0.081g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
97%
Veggie burger
Minerals Daily Need Coverage Score
21%
Avocado
71%
Veggie burger

Comparison summary

Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.686g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.8)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 562mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. 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.