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Vegetable vs. Fast food — In-Depth Nutrition Comparison

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Differences between Vegetable and Fast food

  • Vegetable has more Vitamin A RAE, and Vitamin K, while Fast food has more Vitamin B12, Selenium, Vitamin B3, Iron, Vitamin B1, Vitamin B2, and Zinc.
  • Fast food's daily need coverage for Vitamin B12 is 37% higher.
  • Fast food contains 24 times less Vitamin A RAE than Vegetable. Vegetable contains 214µg of Vitamin A RAE, while Fast food contains 9µg.
  • The amount of Saturated Fat in Vegetable is lower.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fast foods, hamburger; single, regular patty; plain.

Infographic

Vegetable vs Fast food 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.
Vegetable
Vegetable
2
:
8
Fast food
Fast food
Contains less Sodium -89.4%
Contains more Calcium +148%
Contains more Iron +273.2%
Contains more Magnesium +22.7%
Contains more Phosphorus +162.7%
Contains more Potassium +16.6%
Contains more Zinc +414.3%
Contains more Copper +45.8%
Contains more Selenium +6666.7%
Equal in Manganese - 0.357
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Fast food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Contains less Sodium -89.4%
Contains more Calcium +148%
Contains more Iron +273.2%
Contains more Magnesium +22.7%
Contains more Phosphorus +162.7%
Contains more Potassium +16.6%
Contains more Zinc +414.3%
Contains more Copper +45.8%
Contains more Selenium +6666.7%
Equal in Manganese - 0.357

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.
Vegetable
Vegetable
3
:
8
Fast food
Fast food
Contains more Vitamin A +8286.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +379.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +346.5%
Contains more Vitamin B2 +202.5%
Contains more Vitamin B3 +560%
Contains more Vitamin B5 +251%
Contains more Vitamin B6 +186.5%
Contains more Folate +321.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.38
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Fast food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Contains more Vitamin A +8286.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +379.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +346.5%
Contains more Vitamin B2 +202.5%
Contains more Vitamin B3 +560%
Contains more Vitamin B5 +251%
Contains more Vitamin B6 +186.5%
Contains more Folate +321.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Fast food
Fast food
Contains more Water +116.5%
Contains more Protein +477.6%
Contains more Fats +7906.7%
Contains more Carbs +140.6%
Contains more Other +126.9%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Fast food
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more Water +116.5%
Contains more Protein +477.6%
Contains more Fats +7906.7%
Contains more Carbs +140.6%
Contains more Other +126.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Fast food
Fast food
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +48250%
Contains more Polyunsaturated fat +2233.3%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Fast food
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +48250%
Contains more Polyunsaturated fat +2233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Fast food
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Vegetable Fast food Opinion
Net carbs 8.69g 29.8g Fast food
Protein 2.86g 16.52g Fast food
Fats 0.15g 12.01g Fast food
Carbs 13.09g 31.5g Fast food
Calories 65kcal 297kcal Fast food
Starch 22.87g Fast food
Fructose 2.27g Fast food
Sugar 3.12g 4.88g Vegetable
Fiber 4.4g 1.7g Vegetable
Calcium 25mg 62mg Fast food
Iron 0.82mg 3.06mg Fast food
Magnesium 22mg 27mg Fast food
Phosphorus 51mg 134mg Fast food
Potassium 169mg 197mg Fast food
Sodium 35mg 331mg Vegetable
Zinc 0.49mg 2.52mg Fast food
Copper 0.083mg 0.121mg Fast food
Manganese 0.379mg 0.357mg Vegetable
Selenium 0.3µg 20.3µg Fast food
Vitamin A 4277IU 51IU Vegetable
Vitamin A RAE 214µg 9µg Vegetable
Vitamin E 0.38mg 0.38mg
Vitamin D 0IU 2IU Fast food
Vitamin D 0µg 0.1µg Fast food
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.317mg Fast food
Vitamin B2 0.12mg 0.363mg Fast food
Vitamin B3 0.851mg 5.617mg Fast food
Vitamin B5 0.151mg 0.53mg Fast food
Vitamin B6 0.074mg 0.212mg Fast food
Folate 19µg 80µg Fast food
Vitamin B12 0µg 0.89µg Fast food
Vitamin K 23.5µg 4.9µg Vegetable
Tryptophan 0.029mg 0.144mg Fast food
Threonine 0.115mg 0.46mg Fast food
Isoleucine 0.139mg 0.642mg Fast food
Leucine 0.19mg 1.13mg Fast food
Lysine 0.17mg 0.785mg Fast food
Methionine 0.034mg 0.306mg Fast food
Phenylalanine 0.12mg 0.67mg Fast food
Valine 0.149mg 0.728mg Fast food
Histidine 0.073mg 0.402mg Fast food
Cholesterol 0mg 33mg Vegetable
Trans Fat 0g 0.514g Vegetable
Saturated Fat 0.031g 4.493g Vegetable
Omega-3 - DHA 0g 0.001g Fast food
Omega-3 - EPA 0g 0.005g Fast food
Omega-3 - DPA 0g 0.009g Fast food
Monounsaturated Fat 0.01g 4.835g Fast food
Polyunsaturated fat 0.072g 1.68g Fast food
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Fast food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Vegetable
46%
Fast food
Minerals Daily Need Coverage Score
19%
Vegetable
54%
Fast food

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 296mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 4.462g)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.5)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (66)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.