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  6. Plantain raw vs. Veggie burger

Plantain raw vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between plantain raw and veggie burgers

  • Plantain raw is richer in vitamin A and vitamin C, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, phosphorus, iron, and vitamin B3.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Plantain raw contains 70 times more vitamin A than veggie burgers. Plantain raw contains 1127IU of vitamin A, while veggie burgers contain 16IU.
  • Plantain raw contains less sodium.
  • Plantain raw has a lower glycemic index than veggie burgers.

Food types used in this article are Plantains, raw and Veggie burgers or soyburgers, unprepared.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +49.8%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +4433.3%
Contains more IronIron +301.7%
Contains more CopperCopper +146.9%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +505.9%
Contains more SeleniumSelenium +1406.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +308.9%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B1Vitamin B1 +4998.1%
Contains more Vitamin B2Vitamin B2 +351.9%
Contains more Vitamin B3Vitamin B3 +447.1%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +463.6%
Contains more CholineCholine +43.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.303mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +123.5%
Contains more ProteinProtein +1107.7%
Contains more FatsFats +1602.7%
Contains more OtherOther +117.2%
~equal in Water ~61.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -90.1%
Contains more Mono. FatMonounsaturated fat +5456.3%
Contains more Poly. FatPolyunsaturated fat +2831.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain raw Veggie burger DV% diff.
Vitamin B1 0.052mg 2.651mg 217%
Vitamin B12 0µg 2.01µg 84%
Manganese 0.951mg 41%
Selenium 1.5µg 22.6µg 38%
Protein 1.3g 15.7g 29%
Folate 22µg 124µg 26%
Sodium 4mg 569mg 25%
Phosphorus 34mg 206mg 25%
Iron 0.6mg 2.41mg 23%
Vitamin B3 0.686mg 3.753mg 19%
Vitamin C 18.4mg 4.5mg 15%
Vitamin B2 0.054mg 0.244mg 15%
Calcium 3mg 136mg 13%
Copper 0.081mg 0.2mg 13%
Polyunsaturated fat 0.069g 2.023g 13%
Zinc 0.14mg 1.26mg 10%
Fiber 2.3g 4.9g 10%
Fats 0.37g 6.3g 9%
Saturated fat 0.143g 1.44g 6%
Carbs 31.89g 14.27g 6%
Vitamin A 56µg 1µg 6%
Potassium 499mg 333mg 5%
Magnesium 37mg 56mg 5%
Monounsaturated fat 0.032g 1.778g 4%
Vitamin K 0.7µg 4.2µg 3%
Calories 122kcal 177kcal 3%
Cholesterol 0mg 5mg 2%
Starch 5.78g 2%
Vitamin B5 0.26mg 0.289mg 1%
Vitamin E 0.14mg 0.23mg 1%
Choline 13.5mg 19.4mg 1%
Net carbs 29.59g 9.37g N/A
Sugar 15g 1.07g N/A
Vitamin B6 0.299mg 0.303mg 0%
Tryptophan 0.015mg 0.162mg 0%
Threonine 0.034mg 0.605mg 0%
Isoleucine 0.036mg 0.78mg 0%
Leucine 0.059mg 1.399mg 0%
Lysine 0.06mg 1.004mg 0%
Methionine 0.017mg 0.291mg 0%
Phenylalanine 0.044mg 0.885mg 0%
Valine 0.046mg 0.89mg 0%
Histidine 0.064mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
97%
Veggie burger
Minerals Daily Need Coverage Score
15%
Plantain raw
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 13.93g)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Plantain raw
Plantain raw is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Plantain raw
Plantain raw is lower in Saturated fat (difference - 1.297g)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 22)
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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.