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  6. Veggie burger vs. Cashew

Veggie burger vs. Cashew — In-Depth Nutrition Comparison

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The main differences between veggie burgers and cashew

  • Veggie burgers are richer in vitamin B1 and vitamin B12, yet cashew is richer in copper, magnesium, phosphorus, iron, zinc, manganese, and vitamin K.
  • Daily need coverage for copper for cashew is 222% higher.
  • Veggie burgers contain less saturated fat.
  • Cashew has a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Nuts, cashew nuts, raw.

Infographic

Veggie burger vs Cashew 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.
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%
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +267.6%
Contains more SeleniumSelenium +13.6%
Contains more MagnesiumMagnesium +421.4%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +177.2%
Contains more CopperCopper +997.5%
Contains more ZincZinc +358.7%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +74%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Cashew
Cashew
4
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +526.7%
Contains more Vitamin B2Vitamin B2 +320.7%
Contains more Vitamin B3Vitamin B3 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +396%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +291.3%
Contains more Vitamin B5Vitamin B5 +199%
Contains more Vitamin B6Vitamin B6 +37.6%
Contains more Vitamin KVitamin K +711.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Cashew DV% diff.
Copper 0.2mg 2.195mg 222%
Vitamin B1 2.651mg 0.423mg 186%
Vitamin B12 2.01µg 0µg 84%
Fats 6.3g 43.85g 58%
Magnesium 56mg 292mg 56%
Phosphorus 206mg 593mg 55%
Monounsaturated fat 1.778g 23.797g 55%
Iron 2.41mg 6.68mg 53%
Zinc 1.26mg 5.78mg 41%
Polyunsaturated fat 2.023g 7.845g 39%
Manganese 0.951mg 1.655mg 31%
Saturated fat 1.44g 7.783g 29%
Folate 124µg 25µg 25%
Vitamin K 4.2µg 34.1µg 25%
Sodium 569mg 12mg 24%
Calories 177kcal 553kcal 19%
Vitamin B3 3.753mg 1.062mg 17%
Vitamin B2 0.244mg 0.058mg 14%
Vitamin B5 0.289mg 0.864mg 12%
Calcium 136mg 37mg 10%
Potassium 333mg 660mg 10%
Vitamin B6 0.303mg 0.417mg 9%
Starch 5.78g 23.49g 7%
Fiber 4.9g 3.3g 6%
Carbs 14.27g 30.19g 5%
Selenium 22.6µg 19.9µg 5%
Protein 15.7g 18.22g 5%
Vitamin C 4.5mg 0.5mg 4%
Choline 19.4mg 4%
Vitamin E 0.23mg 0.9mg 4%
Cholesterol 5mg 0mg 2%
Net carbs 9.37g 26.89g N/A
Sugar 1.07g 5.91g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.287mg 0%
Threonine 0.605mg 0.688mg 0%
Isoleucine 0.78mg 0.789mg 0%
Leucine 1.399mg 1.472mg 0%
Lysine 1.004mg 0.928mg 0%
Methionine 0.291mg 0.362mg 0%
Phenylalanine 0.885mg 0.951mg 0%
Valine 0.89mg 1.094mg 0%
Histidine 0.465mg 0.456mg 0%
Fructose 0.13g 0.05g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1077.1%
Contains more ProteinProtein +16.1%
Contains more FatsFats +596%
Contains more CarbsCarbs +111.6%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +1238.4%
Contains more Poly. FatPolyunsaturated fat +287.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cashew
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +420%
Contains more FructoseFructose +160%
Contains more LactoseLactose +∞%
Contains more StarchStarch +306.4%
Contains more SucroseSucrose +837.1%
~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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.