Veggie burger vs. Avocado — In-Depth Nutrition Comparison
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The main differences between veggie burgers and avocadoes
- Veggie burgers are richer in vitamin B1, vitamin B12, selenium, manganese, iron, phosphorus, and vitamin B3, yet avocadoes are richer in vitamin B5 and vitamin K.
- Daily need coverage for vitamin B1 for veggie burgers is 215% higher.
- Avocadoes contain less sodium.
- Avocadoes have a lower glycemic index than veggie burgers.
Food types used in this article are Veggie burgers or soyburgers, unprepared and Avocados, raw, all commercial varieties.
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 more MagnesiumMagnesium | +93.1% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more IronIron | +338.2% |
| Contains more ZincZinc | +96.9% |
| Contains more PhosphorusPhosphorus | +296.2% |
| Contains more ManganeseManganese | +569.7% |
| Contains more SeleniumSelenium | +5550% |
| Contains more PotassiumPotassium | +45.6% |
| Contains less SodiumSodium | -98.8% |
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 B1Vitamin B1 | +3856.7% |
| Contains more Vitamin B2Vitamin B2 | +87.7% |
| Contains more Vitamin B3Vitamin B3 | +115.9% |
| Contains more Vitamin B6Vitamin B6 | +17.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +53.1% |
| Contains more CholineCholine | +36.6% |
| Contains more Vitamin CVitamin C | +122.2% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B5Vitamin B5 | +380.6% |
| Contains more Vitamin KVitamin K | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 2.651mg | 0.067mg | 215% |
| Vitamin B12 | 2.01µg | 0µg | 84% |
| Selenium | 22.6µg | 0.4µg | 40% |
| Manganese | 0.951mg | 0.142mg | 35% |
| Protein | 15.7g | 2g | 27% |
| Sodium | 569mg | 7mg | 24% |
| Iron | 2.41mg | 0.55mg | 23% |
| Phosphorus | 206mg | 52mg | 22% |
| Vitamin B5 | 0.289mg | 1.389mg | 22% |
| Monounsaturated fat | 1.778g | 9.799g | 20% |
| Vitamin K | 4.2µg | 21µg | 14% |
| Fats | 6.3g | 14.66g | 13% |
| Vitamin B3 | 3.753mg | 1.738mg | 13% |
| Calcium | 136mg | 12mg | 12% |
| Vitamin E | 0.23mg | 2.07mg | 12% |
| Folate | 124µg | 81µg | 11% |
| Vitamin B2 | 0.244mg | 0.13mg | 9% |
| Fiber | 4.9g | 6.7g | 7% |
| Magnesium | 56mg | 29mg | 6% |
| Vitamin C | 4.5mg | 10mg | 6% |
| Zinc | 1.26mg | 0.64mg | 6% |
| Potassium | 333mg | 485mg | 4% |
| Vitamin B6 | 0.303mg | 0.257mg | 4% |
| Saturated fat | 1.44g | 2.126g | 3% |
| Starch | 5.78g | 0.11g | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Carbs | 14.27g | 8.53g | 2% |
| Choline | 19.4mg | 14.2mg | 1% |
| Polyunsaturated fat | 2.023g | 1.816g | 1% |
| Calories | 177kcal | 160kcal | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Copper | 0.2mg | 0.19mg | 1% |
| Net carbs | 9.37g | 1.83g | N/A |
| Sugar | 1.07g | 0.66g | N/A |
| Tryptophan | 0.162mg | 0.025mg | 0% |
| Threonine | 0.605mg | 0.073mg | 0% |
| Isoleucine | 0.78mg | 0.084mg | 0% |
| Leucine | 1.399mg | 0.143mg | 0% |
| Lysine | 1.004mg | 0.132mg | 0% |
| Methionine | 0.291mg | 0.038mg | 0% |
| Phenylalanine | 0.885mg | 0.097mg | 0% |
| Valine | 0.89mg | 0.107mg | 0% |
| Histidine | 0.465mg | 0.049mg | 0% |
| Fructose | 0.13g | 0.12g | 0% |
| Omega-3 - ALA | 0.081g | 0.111g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +685% |
| Contains more CarbsCarbs | +67.3% |
| Contains more OtherOther | +59.5% |
| Contains more FatsFats | +132.7% |
| Contains more WaterWater | +19.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -32.3% |
| Contains more Poly. FatPolyunsaturated fat | +11.4% |
| Contains more Mono. FatMonounsaturated fat | +451.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +5154.5% |
| Contains more SucroseSucrose | +933.3% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +42.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
~0.12g
~equal in
Maltose
~0g
