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  6. Veggie burger vs. Coconut milk

Veggie burger vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between veggie burgers and coconut milk

  • Veggie burgers are richer than coconut milk in vitamin B1, vitamin B12, selenium, folate, vitamin B6, vitamin B2, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B1 for veggie burgers is 219% higher.
  • Coconut milk contains less sodium.
  • Veggie burgers have a lower glycemic index than coconut milk.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Veggie burger vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +26.6%
Contains more IronIron +47%
Contains more ZincZinc +88.1%
Contains more PhosphorusPhosphorus +106%
Contains more SeleniumSelenium +264.5%
Contains more CopperCopper +33%
Contains less SodiumSodium -97.4%
~equal in Manganese ~0.916mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B1Vitamin B1 +10096.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +818.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +675%
Contains more CholineCholine +128.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Coconut milk DV% diff.
Vitamin B1 2.651mg 0.026mg 219%
Saturated fat 1.44g 21.14g 90%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 6.2µg 30%
Protein 15.7g 2.29g 27%
Folate 124µg 16µg 27%
Fats 6.3g 23.84g 27%
Sodium 569mg 15mg 24%
Vitamin B6 0.303mg 0.033mg 21%
Vitamin B3 3.753mg 0.76mg 19%
Vitamin B2 0.244mg 0mg 19%
Phosphorus 206mg 100mg 15%
Calcium 136mg 16mg 12%
Polyunsaturated fat 2.023g 0.261g 12%
Fiber 4.9g 2.2g 11%
Iron 2.41mg 1.64mg 10%
Copper 0.2mg 0.266mg 7%
Magnesium 56mg 37mg 5%
Zinc 1.26mg 0.67mg 5%
Vitamin K 4.2µg 0.1µg 3%
Calories 177kcal 230kcal 3%
Carbs 14.27g 5.54g 3%
Manganese 0.951mg 0.916mg 2%
Cholesterol 5mg 0mg 2%
Monounsaturated fat 1.778g 1.014g 2%
Choline 19.4mg 8.5mg 2%
Vitamin C 4.5mg 2.8mg 2%
Potassium 333mg 263mg 2%
Vitamin B5 0.289mg 0.183mg 2%
Starch 5.78g 2%
Vitamin E 0.23mg 0.15mg 1%
Net carbs 9.37g 3.34g N/A
Sugar 1.07g 3.34g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.027mg 0%
Threonine 0.605mg 0.083mg 0%
Isoleucine 0.78mg 0.09mg 0%
Leucine 1.399mg 0.17mg 0%
Lysine 1.004mg 0.101mg 0%
Methionine 0.291mg 0.043mg 0%
Phenylalanine 0.885mg 0.116mg 0%
Valine 0.89mg 0.139mg 0%
Histidine 0.465mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +585.6%
Contains more CarbsCarbs +157.6%
Contains more OtherOther +254.9%
Contains more FatsFats +278.4%
Contains more WaterWater +10.5%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +75.3%
Contains more Poly. FatPolyunsaturated fat +675.1%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.