French fries vs. Veggie burger — In-Depth Nutrition Comparison
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A recap on the differences between french fries and veggie burgers
- French fries are higher in fats, yet veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, protein, folate, iron, and vitamin B2.
- Veggie burgers cover your daily vitamin B1 needs 207% more than french fries.
- French fries contain 2 times more fats than veggie burgers. While french fries contain 14.73g of fats, veggie burgers contain only 6.3g.
- The amount of sodium in french fries is lower.
- The glycemic index of veggie burgers is lower.
Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Veggie burgers or soyburgers, unprepared.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +73.9% |
| Contains less SodiumSodium | -63.1% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +655.6% |
| Contains more IronIron | +197.5% |
| Contains more CopperCopper | +61.3% |
| Contains more ZincZinc | +152% |
| Contains more PhosphorusPhosphorus | +64.8% |
| Contains more ManganeseManganese | +285% |
| Contains more SeleniumSelenium | +2411.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +626.1% |
| Contains more Vitamin B5Vitamin B5 | +100.7% |
| Contains more Vitamin B6Vitamin B6 | +22.8% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1459.4% |
| Contains more Vitamin B2Vitamin B2 | +525.6% |
| Contains more Vitamin B3Vitamin B3 | +24.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +313.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.17mg | 2.651mg | 207% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Selenium | 0.9µg | 22.6µg | 39% |
| Manganese | 0.247mg | 0.951mg | 31% |
| Omega-6 (Linoleic acid) | 4.898g | 29% | |
| Protein | 3.43g | 15.7g | 25% |
| Folate | 30µg | 124µg | 24% |
| Polyunsaturated fat | 5.398g | 2.023g | 23% |
| Iron | 0.81mg | 2.41mg | 20% |
| Omega-3 (ALA) | 0.407g | 0.081g | 20% |
| Sodium | 210mg | 569mg | 16% |
| Vitamin B2 | 0.039mg | 0.244mg | 16% |
| Fats | 14.73g | 6.3g | 13% |
| Calcium | 18mg | 136mg | 12% |
| Phosphorus | 125mg | 206mg | 12% |
| Vitamin E | 1.67mg | 0.23mg | 10% |
| Monounsaturated fat | 5.969g | 1.778g | 10% |
| Carbs | 41.44g | 14.27g | 9% |
| Copper | 0.124mg | 0.2mg | 8% |
| Calories | 312kcal | 177kcal | 7% |
| Potassium | 579mg | 333mg | 7% |
| Zinc | 0.5mg | 1.26mg | 7% |
| Vitamin B5 | 0.58mg | 0.289mg | 6% |
| Vitamin K | 11.2µg | 4.2µg | 6% |
| Magnesium | 35mg | 56mg | 5% |
| Vitamin B3 | 3.004mg | 3.753mg | 5% |
| Vitamin B6 | 0.372mg | 0.303mg | 5% |
| Fiber | 3.8g | 4.9g | 4% |
| Saturated fat | 2.336g | 1.44g | 4% |
| Choline | 36.8mg | 19.4mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Starch | 5.78g | 2% | |
| Protein per 100 calories | 1.1g | 8.9g | N/A |
| Calories per 10 g protein | 910kcal | 113kcal | N/A |
| Weight per 100 calories | 32g | 56g | N/A |
| Unsaturated / Saturated Fat ratio | 4.9 | 2.6 | N/A |
| Vitamin C | 4.7mg | 4.5mg | 0% |
| Net carbs | 37.64g | 9.37g | N/A |
| Sugar | 0.3g | 1.07g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.06g | N/A | |
| Tryptophan | 0.162mg | 0% | |
| Threonine | 0.605mg | 0% | |
| Isoleucine | 0.78mg | 0% | |
| Leucine | 1.399mg | 0% | |
| Lysine | 1.004mg | 0% | |
| Methionine | 0.291mg | 0% | |
| Phenylalanine | 0.885mg | 0% | |
| Valine | 0.89mg | 0% | |
| Histidine | 0.465mg | 0% | |
| Fructose | 0.13g | 0% | |
| Omega-3 (Eicosatrienoic acid) | 0.001g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.029g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.43 g
Fats:
14.73 g
Carbs:
41.44 g
Water:
38.55 g
Other:
1.85 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more FatsFats | +133.8% |
| Contains more CarbsCarbs | +190.4% |
| Contains more ProteinProtein | +357.7% |
| Contains more WaterWater | +58.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.336 g
Monounsaturated fat:
Mono. Fat
5.969 g
Polyunsaturated fat:
Poly. Fat
5.398 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 | +235.7% |
| Contains more Poly. FatPolyunsaturated fat | +166.8% |
| Contains less Sat. FatSaturated fat | -38.4% |
