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  6. Cassava vs. Veggie burger

Cassava vs. Veggie burger — In-Depth Nutrition Comparison

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Differences between cassava and veggie burgers

  • Cassava has more vitamin C, while veggie burgers have more vitamin B1, vitamin B12, selenium, iron, phosphorus, manganese, folate, and vitamin B3.
  • Veggie burgers' daily need coverage for vitamin B1 is 214% higher.
  • Veggie burgers contain 5 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while veggie burgers contain 4.5mg.
  • The amount of sodium in cassava is lower.
  • Veggie burgers have a lower glycemic index. The glycemic index of veggie burgers is 59, while the glycemic index of cassava is 94.

The food types used in this comparison are Cassava, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Cassava vs Veggie burger infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
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 less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +792.6%
Contains more CopperCopper +100%
Contains more ZincZinc +270.6%
Contains more PhosphorusPhosphorus +663%
Contains more ManganeseManganese +147.7%
Contains more SeleniumSelenium +3128.6%

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.
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 +357.8%
Contains more CholineCholine +22.2%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B1Vitamin B1 +2947.1%
Contains more Vitamin B2Vitamin B2 +408.3%
Contains more Vitamin B3Vitamin B3 +339.5%
Contains more Vitamin B5Vitamin B5 +170.1%
Contains more Vitamin B6Vitamin B6 +244.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +121.1%
Contains more FolateFolate +359.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Veggie burger DV% diff.
Vitamin B1 0.087mg 2.651mg 214%
Vitamin B12 0µg 2.01µg 84%
Selenium 0.7µg 22.6µg 40%
Protein 1.36g 15.7g 29%
Iron 0.27mg 2.41mg 27%
Phosphorus 27mg 206mg 26%
Manganese 0.384mg 0.951mg 25%
Folate 27µg 124µg 24%
Sodium 14mg 569mg 24%
Vitamin C 20.6mg 4.5mg 18%
Vitamin B3 0.854mg 3.753mg 18%
Vitamin B6 0.088mg 0.303mg 17%
Vitamin B2 0.048mg 0.244mg 15%
Polyunsaturated fat 0.048g 2.023g 13%
Calcium 16mg 136mg 12%
Fiber 1.8g 4.9g 12%
Copper 0.1mg 0.2mg 11%
Fats 0.28g 6.3g 9%
Zinc 0.34mg 1.26mg 8%
Carbs 38.06g 14.27g 8%
Magnesium 21mg 56mg 8%
Saturated fat 0.074g 1.44g 6%
Monounsaturated fat 0.075g 1.778g 4%
Vitamin B5 0.107mg 0.289mg 4%
Starch 5.78g 2%
Potassium 271mg 333mg 2%
Cholesterol 0mg 5mg 2%
Vitamin K 1.9µg 4.2µg 2%
Choline 23.7mg 19.4mg 1%
Calories 160kcal 177kcal 1%
Net carbs 36.26g 9.37g N/A
Sugar 1.7g 1.07g N/A
Vitamin E 0.19mg 0.23mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.019mg 0.162mg 0%
Threonine 0.028mg 0.605mg 0%
Isoleucine 0.027mg 0.78mg 0%
Leucine 0.039mg 1.399mg 0%
Lysine 0.044mg 1.004mg 0%
Methionine 0.011mg 0.291mg 0%
Phenylalanine 0.026mg 0.885mg 0%
Valine 0.035mg 0.89mg 0%
Histidine 0.02mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 CarbsCarbs +166.7%
Contains more ProteinProtein +1054.4%
Contains more FatsFats +2150%
Contains more OtherOther +306.5%
~equal in Water ~61.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +2270.7%
Contains more Poly. FatPolyunsaturated fat +4114.6%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.