Mashed potato vs. Veggie burger — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and veggie burgers?
- Veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, folate, iron, phosphorus, copper, vitamin B2, and vitamin B3 than mashed potato.
- Veggie burgers' daily need coverage for vitamin B1 is 220% higher.
- Mashed potato has a higher glycemic index (87) than veggie burgers (59).
We used Fast foods, potato, mashed and Veggie burgers or soyburgers, unprepared types in this comparison.
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.
| Contains less SodiumSodium | -46.2% |
| Contains more MagnesiumMagnesium | +273.3% |
| Contains more CalciumCalcium | +655.6% |
| Contains more PotassiumPotassium | +16.4% |
| Contains more IronIron | +677.4% |
| Contains more CopperCopper | +471.4% |
| Contains more ZincZinc | +472.7% |
| Contains more PhosphorusPhosphorus | +249.2% |
| Contains more ManganeseManganese | +870.4% |
| Contains more SeleniumSelenium | +2725% |
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 AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +82.6% |
| Contains more Vitamin KVitamin K | +40.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17573.3% |
| Contains more Vitamin B2Vitamin B2 | +1526.7% |
| Contains more Vitamin B3Vitamin B3 | +247.5% |
| Contains more Vitamin B6Vitamin B6 | +152.5% |
| Contains more Vitamin B12Vitamin B12 | +2771.4% |
| Contains more FolateFolate | +1277.8% |
| Contains more CholineCholine | +44.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.015mg | 2.651mg | 220% |
| Vitamin B12 | 0.07µg | 2.01µg | 81% |
| Selenium | 0.8µg | 22.6µg | 40% |
| Manganese | 0.098mg | 0.951mg | 37% |
| Folate | 9µg | 124µg | 29% |
| Protein | 1.65g | 15.7g | 28% |
| Iron | 0.31mg | 2.41mg | 26% |
| Phosphorus | 59mg | 206mg | 21% |
| Vitamin B2 | 0.015mg | 0.244mg | 18% |
| Copper | 0.035mg | 0.2mg | 18% |
| Vitamin B3 | 1.08mg | 3.753mg | 17% |
| Vitamin B6 | 0.12mg | 0.303mg | 14% |
| Fiber | 1.3g | 4.9g | 14% |
| Calcium | 18mg | 136mg | 12% |
| Sodium | 306mg | 569mg | 11% |
| Magnesium | 15mg | 56mg | 10% |
| Zinc | 0.22mg | 1.26mg | 9% |
| Vitamin B5 | 0.289mg | 6% | |
| Vitamin A | 43µg | 1µg | 5% |
| Polyunsaturated fat | 1.342g | 2.023g | 5% |
| Vitamin C | 0mg | 4.5mg | 5% |
| Fats | 2.82g | 6.3g | 5% |
| Saturated fat | 0.577g | 1.44g | 4% |
| Calories | 89kcal | 177kcal | 4% |
| Starch | 12.1g | 5.78g | 3% |
| Monounsaturated fat | 0.72g | 1.778g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin E | 0.42mg | 0.23mg | 1% |
| Potassium | 286mg | 333mg | 1% |
| Vitamin K | 5.9µg | 4.2µg | 1% |
| Choline | 13.4mg | 19.4mg | 1% |
| Carbs | 14.65g | 14.27g | 0% |
| Net carbs | 13.35g | 9.37g | N/A |
| Sugar | 0.5g | 1.07g | N/A |
| Trans fat | 0.105g | 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 | 0.2g | 0.13g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | 0.081g | N/A |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more WaterWater | +30.1% |
| Contains more ProteinProtein | +851.5% |
| Contains more FatsFats | +123.4% |
| Contains more OtherOther | +100% |
~equal in
Carbs
~14.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | -59.9% |
| Contains more Mono. FatMonounsaturated fat | +146.9% |
| Contains more Poly. FatPolyunsaturated fat | +50.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 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 | +109.3% |
| Contains more FructoseFructose | +53.8% |
| Contains more SucroseSucrose | +520% |
| Contains more GlucoseGlucose | +30% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
