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  6. French fries vs. Veggie burger

French fries vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between french fries and veggie burgers

  • Veggie burgers are higher than french fries in vitamin B1, vitamin B12, selenium, manganese, folate, iron, vitamin B2, calcium, and phosphorus.
  • Veggie burgers cover your daily vitamin B1 needs 207% more than french fries.
  • 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.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 +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

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 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 CholineCholine +89.7%
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%
~equal in Vitamin C ~4.5mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French fries Veggie burger 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%
Protein 3.43g 15.7g 25%
Folate 30µg 124µg 24%
Polyunsaturated fat 5.398g 2.023g 23%
Iron 0.81mg 2.41mg 20%
Vitamin B2 0.039mg 0.244mg 16%
Sodium 210mg 569mg 16%
Fats 14.73g 6.3g 13%
Calcium 18mg 136mg 12%
Phosphorus 125mg 206mg 12%
Monounsaturated fat 5.969g 1.778g 10%
Vitamin E 1.67mg 0.23mg 10%
Carbs 41.44g 14.27g 9%
Copper 0.124mg 0.2mg 8%
Potassium 579mg 333mg 7%
Zinc 0.5mg 1.26mg 7%
Calories 312kcal 177kcal 7%
Vitamin K 11.2µg 4.2µg 6%
Vitamin B5 0.58mg 0.289mg 6%
Vitamin B3 3.004mg 3.753mg 5%
Vitamin B6 0.372mg 0.303mg 5%
Magnesium 35mg 56mg 5%
Fiber 3.8g 4.9g 4%
Saturated fat 2.336g 1.44g 4%
Choline 36.8mg 19.4mg 3%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
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 - ALA 0.407g 0.081g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +133.8%
Contains more CarbsCarbs +190.4%
Contains more ProteinProtein +357.7%
Contains more WaterWater +58.8%
Contains more OtherOther +36.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +235.7%
Contains more Poly. FatPolyunsaturated fat +166.8%
Contains less Sat. FatSaturated fat -38.4%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.