Cashew vs. Veggie burger — In-Depth Nutrition Comparison
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The main differences between cashew and veggie burgers
- Cashew is richer in copper, magnesium, phosphorus, iron, zinc, manganese, and vitamin K, yet veggie burgers are richer in vitamin B1 and vitamin B12.
- Daily need coverage for copper for cashew is 222% higher.
- Cashew contains 8 times more vitamin K than veggie burgers. Cashew contains 34.1µg of vitamin K, while veggie burgers contain 4.2µg.
- Veggie burgers contain less saturated fat.
- Cashew has a lower glycemic index than veggie burgers.
Food types used in this article are Nuts, cashew nuts, raw and Veggie burgers or soyburgers, unprepared.
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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 MagnesiumMagnesium | +421.4% |
| Contains more PotassiumPotassium | +98.2% |
| Contains more IronIron | +177.2% |
| Contains more CopperCopper | +997.5% |
| Contains more ZincZinc | +358.7% |
| Contains more PhosphorusPhosphorus | +187.9% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +74% |
| Contains more CalciumCalcium | +267.6% |
| Contains more SeleniumSelenium | +13.6% |
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 EVitamin E | +291.3% |
| Contains more Vitamin B5Vitamin B5 | +199% |
| Contains more Vitamin B6Vitamin B6 | +37.6% |
| Contains more Vitamin KVitamin K | +711.9% |
| Contains more Vitamin CVitamin C | +800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +526.7% |
| Contains more Vitamin B2Vitamin B2 | +320.7% |
| Contains more Vitamin B3Vitamin B3 | +253.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +396% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more ProteinProtein | +16.1% |
| Contains more FatsFats | +596% |
| Contains more CarbsCarbs | +111.6% |
| Contains more WaterWater | +1077.1% |
~equal in
Other
~2.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
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 | +1238.4% |
| Contains more Poly. FatPolyunsaturated fat | +287.8% |
| Contains less Sat. FatSaturated fat | -81.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +306.4% |
| Contains more SucroseSucrose | +837.1% |
| Contains more GlucoseGlucose | +420% |
| Contains more FructoseFructose | +160% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 2.195mg | 0.2mg | 222% |
| Vitamin B1 | 0.423mg | 2.651mg | 186% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Fats | 43.85g | 6.3g | 58% |
| Magnesium | 292mg | 56mg | 56% |
| Phosphorus | 593mg | 206mg | 55% |
| Monounsaturated fat | 23.797g | 1.778g | 55% |
| Iron | 6.68mg | 2.41mg | 53% |
| Zinc | 5.78mg | 1.26mg | 41% |
| Polyunsaturated fat | 7.845g | 2.023g | 39% |
| Manganese | 1.655mg | 0.951mg | 31% |
| Saturated fat | 7.783g | 1.44g | 29% |
| Folate | 25µg | 124µg | 25% |
| Vitamin K | 34.1µg | 4.2µg | 25% |
| Sodium | 12mg | 569mg | 24% |
| Calories | 553kcal | 177kcal | 19% |
| Vitamin B3 | 1.062mg | 3.753mg | 17% |
| Vitamin B2 | 0.058mg | 0.244mg | 14% |
| Vitamin B5 | 0.864mg | 0.289mg | 12% |
| Calcium | 37mg | 136mg | 10% |
| Potassium | 660mg | 333mg | 10% |
| Vitamin B6 | 0.417mg | 0.303mg | 9% |
| Starch | 23.49g | 5.78g | 7% |
| Fiber | 3.3g | 4.9g | 6% |
| Carbs | 30.19g | 14.27g | 5% |
| Selenium | 19.9µg | 22.6µg | 5% |
| Protein | 18.22g | 15.7g | 5% |
| Vitamin C | 0.5mg | 4.5mg | 4% |
| Choline | 19.4mg | 4% | |
| Vitamin E | 0.9mg | 0.23mg | 4% |
| Cholesterol | 0mg | 5mg | 2% |
| Net carbs | 26.89g | 9.37g | N/A |
| Sugar | 5.91g | 1.07g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.287mg | 0.162mg | 0% |
| Threonine | 0.688mg | 0.605mg | 0% |
| Isoleucine | 0.789mg | 0.78mg | 0% |
| Leucine | 1.472mg | 1.399mg | 0% |
| Lysine | 0.928mg | 1.004mg | 0% |
| Methionine | 0.362mg | 0.291mg | 0% |
| Phenylalanine | 0.951mg | 0.885mg | 0% |
| Valine | 1.094mg | 0.89mg | 0% |
| Histidine | 0.456mg | 0.465mg | 0% |
| Fructose | 0.05g | 0.13g | 0% |
| Omega-3 - ALA | 0.081g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
97%
Minerals Daily Need Coverage Score
200%
71%
Comparison summary
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 4.84g)
Which food is lower in Saturated fat?
Veggie burger is lower in Saturated fat (difference - 6.343g)
Which food is cheaper?
Veggie burger is cheaper (difference - $2.5)
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Cashew is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 557mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Cashew is relatively richer in minerals