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  6. Veggie burger vs. Cassava

Veggie burger vs. Cassava — In-Depth Nutrition Comparison

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Differences between veggie burgers and cassava

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, iron, phosphorus, manganese, folate, and vitamin B3, while cassava has more vitamin C.
  • Veggie burgers' daily need coverage for vitamin B1 is 214% higher.
  • The amount of sodium in cassava is lower.
  • Veggie burgers have a lower glycemic index. The glycemic index of veggie burgers is 59, while the glycemic index of cassava is 94.

The food types used in this comparison are Veggie burgers or soyburgers, unprepared and Cassava, raw.

Infographic

Veggie burger vs Cassava 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +792.6%
Contains more CopperCopper +100%
Contains more ZincZinc +270.6%
Contains more PhosphorusPhosphorus +663%
Contains more ManganeseManganese +147.7%
Contains more SeleniumSelenium +3128.6%
Contains less SodiumSodium -97.5%

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%
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +21.1%
Contains more Vitamin B1Vitamin B1 +2947.1%
Contains more Vitamin B2Vitamin B2 +408.3%
Contains more Vitamin B3Vitamin B3 +339.5%
Contains more Vitamin B5Vitamin B5 +170.1%
Contains more Vitamin B6Vitamin B6 +244.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +121.1%
Contains more FolateFolate +359.3%
Contains more Vitamin CVitamin C +357.8%
Contains more CholineCholine +22.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1054.4%
Contains more FatsFats +2150%
Contains more OtherOther +306.5%
Contains more CarbsCarbs +166.7%
~equal in Water ~59.68g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +2270.7%
Contains more Poly. FatPolyunsaturated fat +4114.6%
Contains less Sat. FatSaturated fat -94.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veggie burger Cassava
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Veggie burger Cassava DV% diff.
Vitamin B1 2.651mg 0.087mg 214%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.7µg 40%
Protein 15.7g 1.36g 29%
Iron 2.41mg 0.27mg 27%
Phosphorus 206mg 27mg 26%
Manganese 0.951mg 0.384mg 25%
Folate 124µg 27µg 24%
Sodium 569mg 14mg 24%
Vitamin C 4.5mg 20.6mg 18%
Vitamin B3 3.753mg 0.854mg 18%
Vitamin B6 0.303mg 0.088mg 17%
Vitamin B2 0.244mg 0.048mg 15%
Polyunsaturated fat 2.023g 0.048g 13%
Calcium 136mg 16mg 12%
Fiber 4.9g 1.8g 12%
Copper 0.2mg 0.1mg 11%
Fats 6.3g 0.28g 9%
Zinc 1.26mg 0.34mg 8%
Carbs 14.27g 38.06g 8%
Magnesium 56mg 21mg 8%
Saturated fat 1.44g 0.074g 6%
Monounsaturated fat 1.778g 0.075g 4%
Vitamin B5 0.289mg 0.107mg 4%
Starch 5.78g 2%
Potassium 333mg 271mg 2%
Cholesterol 5mg 0mg 2%
Vitamin K 4.2µg 1.9µg 2%
Choline 19.4mg 23.7mg 1%
Calories 177kcal 160kcal 1%
Net carbs 9.37g 36.26g N/A
Sugar 1.07g 1.7g N/A
Vitamin E 0.23mg 0.19mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.162mg 0.019mg 0%
Threonine 0.605mg 0.028mg 0%
Isoleucine 0.78mg 0.027mg 0%
Leucine 1.399mg 0.039mg 0%
Lysine 1.004mg 0.044mg 0%
Methionine 0.291mg 0.011mg 0%
Phenylalanine 0.885mg 0.026mg 0%
Valine 0.89mg 0.035mg 0%
Histidine 0.465mg 0.02mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
97%
Veggie burger
14%
Cassava
Minerals Daily Need Coverage Score
71%
Veggie burger
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 0.63g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 35)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.2)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Cassava
Cassava is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 555mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 1.366g)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.