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  6. Veggie burger vs. Coconut

Veggie burger vs. Coconut — In-Depth Nutrition Comparison

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Differences between veggie burgers and coconut

  • Veggie burgers have more vitamin B1, vitamin B12, folate, selenium, vitamin B3, and vitamin B6, while coconut has more copper and manganese.
  • Veggie burgers' daily need coverage for vitamin B1 is 215% higher.
  • The amount of sodium in coconut is lower.

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

Infographic

Veggie burger vs Coconut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +871.4%
Contains more ZincZinc +14.5%
Contains more PhosphorusPhosphorus +82.3%
Contains more SeleniumSelenium +123.8%
Contains more CopperCopper +117.5%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +57.7%
~equal in Potassium ~356mg
~equal in Iron ~2.43mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3916.7%
Contains more Vitamin B2Vitamin B2 +1120%
Contains more Vitamin B3Vitamin B3 +595%
Contains more Vitamin B6Vitamin B6 +461.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +376.9%
Contains more CholineCholine +60.3%
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.3mg

All nutrients comparison - raw data values

Nutrient Veggie burger Coconut DV% diff.
Vitamin B1 2.651mg 0.066mg 215%
Saturated fat 1.44g 29.698g 128%
Vitamin B12 2.01µg 0µg 84%
Fats 6.3g 33.49g 42%
Copper 0.2mg 0.435mg 26%
Folate 124µg 26µg 25%
Protein 15.7g 3.33g 25%
Manganese 0.951mg 1.5mg 24%
Sodium 569mg 20mg 24%
Selenium 22.6µg 10.1µg 23%
Vitamin B3 3.753mg 0.54mg 20%
Vitamin B6 0.303mg 0.054mg 19%
Vitamin B2 0.244mg 0.02mg 17%
Fiber 4.9g 9g 16%
Phosphorus 206mg 113mg 13%
Calcium 136mg 14mg 12%
Polyunsaturated fat 2.023g 0.366g 11%
Calories 177kcal 354kcal 9%
Magnesium 56mg 32mg 6%
Vitamin K 4.2µg 0.2µg 3%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Monounsaturated fat 1.778g 1.425g 1%
Zinc 1.26mg 1.1mg 1%
Potassium 333mg 356mg 1%
Vitamin C 4.5mg 3.3mg 1%
Choline 19.4mg 12.1mg 1%
Net carbs 9.37g 6.23g N/A
Carbs 14.27g 15.23g 0%
Iron 2.41mg 2.43mg 0%
Sugar 1.07g 6.23g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.23mg 0.24mg 0%
Vitamin B5 0.289mg 0.3mg 0%
Tryptophan 0.162mg 0.039mg 0%
Threonine 0.605mg 0.121mg 0%
Isoleucine 0.78mg 0.131mg 0%
Leucine 1.399mg 0.247mg 0%
Lysine 1.004mg 0.147mg 0%
Methionine 0.291mg 0.062mg 0%
Phenylalanine 0.885mg 0.169mg 0%
Valine 0.89mg 0.202mg 0%
Histidine 0.465mg 0.077mg 0%
Fructose 0.13g 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +371.5%
Contains more WaterWater +30.3%
Contains more OtherOther +162.5%
Contains more FatsFats +431.6%
~equal in Carbs ~15.23g

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +24.8%
Contains more Poly. FatPolyunsaturated fat +452.7%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.