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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 and vitamin K, while fast food has more vitamin B12, selenium, vitamin B3, iron, vitamin B1, vitamin B2, and zinc.
  • Vegetable's daily need coverage for vitamin A is 85% higher.
  • Fast food contains 5 times less vitamin K than vegetable. Vegetable contains 23.5µg of vitamin K, while fast food contains 4.9µg.
  • 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains less SodiumSodium -89.4%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +148%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +273.2%
Contains more CopperCopper +45.8%
Contains more ZincZinc +414.3%
Contains more PhosphorusPhosphorus +162.7%
Contains more SeleniumSelenium +6666.7%
~equal in Manganese ~0.357mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2277.8%
Contains more Vitamin KVitamin K +379.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +346.5%
Contains more Vitamin B2Vitamin B2 +202.5%
Contains more Vitamin B3Vitamin B3 +560%
Contains more Vitamin B5Vitamin B5 +251%
Contains more Vitamin B6Vitamin B6 +186.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +321.1%
Contains more CholineCholine +42.7%
~equal in Vitamin E ~0.38mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
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 WaterWater +116.5%
Contains more ProteinProtein +477.6%
Contains more FatsFats +7906.7%
Contains more CarbsCarbs +140.6%
Contains more OtherOther +126.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +48250%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 0.89µg 37%
Selenium 0.3µg 20.3µg 36%
Vitamin B3 0.851mg 5.617mg 30%
Iron 0.82mg 3.06mg 28%
Protein 2.86g 16.52g 27%
Vitamin A 214µg 9µg 23%
Vitamin B1 0.071mg 0.317mg 21%
Saturated fat 0.031g 4.493g 20%
Vitamin B2 0.12mg 0.363mg 19%
Zinc 0.49mg 2.52mg 18%
Fats 0.15g 12.01g 18%
Vitamin K 23.5µg 4.9µg 16%
Folate 19µg 80µg 15%
Sodium 35mg 331mg 13%
Monounsaturated fat 0.01g 4.835g 12%
Phosphorus 51mg 134mg 12%
Calories 65kcal 297kcal 12%
Cholesterol 0mg 33mg 11%
Vitamin B6 0.074mg 0.212mg 11%
Fiber 4.4g 1.7g 11%
Polyunsaturated fat 0.072g 1.68g 11%
Starch 22.87g 9%
Vitamin B5 0.151mg 0.53mg 8%
Carbs 13.09g 31.5g 6%
Vitamin C 3.2mg 0mg 4%
Copper 0.083mg 0.121mg 4%
Calcium 25mg 62mg 4%
Fructose 2.27g 3%
Choline 24.1mg 34.4mg 2%
Manganese 0.379mg 0.357mg 1%
Vitamin D 0µg 0.1µg 1%
Magnesium 22mg 27mg 1%
Potassium 169mg 197mg 1%
Net carbs 8.69g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 3.12g 4.88g N/A
Vitamin E 0.38mg 0.38mg 0%
Trans fat 0g 0.514g N/A
Tryptophan 0.029mg 0.144mg 0%
Threonine 0.115mg 0.46mg 0%
Isoleucine 0.139mg 0.642mg 0%
Leucine 0.19mg 1.13mg 0%
Lysine 0.17mg 0.785mg 0%
Methionine 0.034mg 0.306mg 0%
Phenylalanine 0.12mg 0.67mg 0%
Valine 0.149mg 0.728mg 0%
Histidine 0.073mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Fast food
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Vegetable
43%
Fast food
Minerals Daily Need Coverage Score
19%
Vegetable
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 33mg)
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 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.