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Nachos vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on the differences between nachos and veggie burgers

  • Nachos are higher in vitamin E and vitamin K, yet veggie burgers are higher in vitamin B1, vitamin B12, manganese, folate, selenium, iron, vitamin B3, and copper.
  • Veggie burgers cover your daily vitamin B1 needs 211% more than nachos.
  • Nachos contain 18 times more vitamin E than veggie burgers. While nachos contain 4.08mg of vitamin E, veggie burgers contain only 0.23mg.
  • The glycemic index of veggie burgers is lower.

Food varieties used in this article are Fast foods, nachos, with cheese and Veggie burgers or soyburgers, unprepared.

Infographic

Nachos 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.
Nachos
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
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 -45%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +115.9%
Contains more IronIron +221.3%
Contains more CopperCopper +212.5%
Contains more ZincZinc +46.5%
Contains more ManganeseManganese +408.6%
Contains more SeleniumSelenium +162.8%
~equal in Potassium ~333mg
~equal in Phosphorus ~206mg

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.
Nachos
5
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
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 AVitamin A +400%
Contains more Vitamin EVitamin E +1673.9%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin KVitamin K +359.5%
Contains more CholineCholine +36.1%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin B1Vitamin B1 +2055.3%
Contains more Vitamin B2Vitamin B2 +83.5%
Contains more Vitamin B3Vitamin B3 +495.7%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin B12Vitamin B12 +2771.4%
Contains more FolateFolate +1140%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Nachos Veggie burger DV% diff.
Vitamin B1 0.123mg 2.651mg 211%
Vitamin B12 0.07µg 2.01µg 81%
Manganese 0.187mg 0.951mg 33%
Monounsaturated fat 14.02g 1.778g 31%
Folate 10µg 124µg 29%
Vitamin E 4.08mg 0.23mg 26%
Selenium 8.6µg 22.6µg 25%
Protein 4.32g 15.7g 23%
Fats 21.5g 6.3g 23%
Iron 0.75mg 2.41mg 21%
Polyunsaturated fat 5.04g 2.023g 20%
Vitamin B3 0.63mg 3.753mg 20%
Copper 0.064mg 0.2mg 15%
Vitamin K 19.3µg 4.2µg 13%
Sodium 313mg 569mg 11%
Vitamin B2 0.133mg 0.244mg 9%
Starch 28.33g 5.78g 9%
Calories 343kcal 177kcal 8%
Calcium 63mg 136mg 7%
Fiber 3.2g 4.9g 7%
Vitamin B6 0.215mg 0.303mg 7%
Carbs 34.91g 14.27g 7%
Zinc 0.86mg 1.26mg 4%
Vitamin C 1.1mg 4.5mg 4%
Magnesium 42mg 56mg 3%
Saturated fat 2.173g 1.44g 3%
Vitamin B5 0.38mg 0.289mg 2%
Phosphorus 198mg 206mg 1%
Potassium 362mg 333mg 1%
Cholesterol 3mg 5mg 1%
Choline 26.4mg 19.4mg 1%
Net carbs 31.71g 9.37g N/A
Sugar 2.17g 1.07g N/A
Vitamin A 5µg 1µg 0%
Trans fat 0.058g N/A
Tryptophan 0.042mg 0.162mg 0%
Threonine 0.156mg 0.605mg 0%
Isoleucine 0.187mg 0.78mg 0%
Leucine 0.521mg 1.399mg 0%
Lysine 0.156mg 1.004mg 0%
Methionine 0.094mg 0.291mg 0%
Phenylalanine 0.229mg 0.885mg 0%
Valine 0.25mg 0.89mg 0%
Histidine 0.135mg 0.465mg 0%
Fructose 0g 0.13g 0%
Omega-3 - ALA 0.617g 0.081g N/A
Omega-6 - Gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.011g 0g N/A
Omega-6 - Linoleic acid 4.343g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 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 +241.3%
Contains more CarbsCarbs +144.6%
Contains more ProteinProtein +263.4%
Contains more WaterWater +63.7%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 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 +688.5%
Contains more Poly. FatPolyunsaturated fat +149.1%
Contains less Sat. FatSaturated fat -33.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Nachos
2
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 g
Galactose: 0 g
84% 9% 4% 2%
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 +390.1%
Contains more LactoseLactose +2616.7%
Contains more SucroseSucrose +17%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.