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  6. Veggie burger vs. Plantain raw

Veggie burger vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between veggie burgers and plantain raw

  • Veggie burgers are richer in vitamin B1, vitamin B12, selenium, folate, phosphorus, iron, and vitamin B3, yet plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Plantain raw contains less sodium.
  • Plantain raw has a lower glycemic index than veggie burgers.

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

Infographic

Veggie burger vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +4433.3%
Contains more IronIron +301.7%
Contains more CopperCopper +146.9%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +505.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1406.7%
Contains more PotassiumPotassium +49.8%
Contains less SodiumSodium -99.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B1Vitamin B1 +4998.1%
Contains more Vitamin B2Vitamin B2 +351.9%
Contains more Vitamin B3Vitamin B3 +447.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +463.6%
Contains more CholineCholine +43.7%
Contains more Vitamin CVitamin C +308.9%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B6 ~0.299mg

All nutrients comparison - raw data values

Nutrient Veggie burger Plantain raw DV% diff.
Vitamin B1 2.651mg 0.052mg 217%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 41%
Selenium 22.6µg 1.5µg 38%
Protein 15.7g 1.3g 29%
Folate 124µg 22µg 26%
Sodium 569mg 4mg 25%
Phosphorus 206mg 34mg 25%
Iron 2.41mg 0.6mg 23%
Vitamin B3 3.753mg 0.686mg 19%
Vitamin C 4.5mg 18.4mg 15%
Vitamin B2 0.244mg 0.054mg 15%
Calcium 136mg 3mg 13%
Copper 0.2mg 0.081mg 13%
Polyunsaturated fat 2.023g 0.069g 13%
Zinc 1.26mg 0.14mg 10%
Fiber 4.9g 2.3g 10%
Fats 6.3g 0.37g 9%
Saturated fat 1.44g 0.143g 6%
Carbs 14.27g 31.89g 6%
Vitamin A 1µg 56µg 6%
Potassium 333mg 499mg 5%
Magnesium 56mg 37mg 5%
Monounsaturated fat 1.778g 0.032g 4%
Vitamin K 4.2µg 0.7µg 3%
Calories 177kcal 122kcal 3%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Vitamin B5 0.289mg 0.26mg 1%
Vitamin E 0.23mg 0.14mg 1%
Choline 19.4mg 13.5mg 1%
Net carbs 9.37g 29.59g N/A
Sugar 1.07g 15g N/A
Vitamin B6 0.303mg 0.299mg 0%
Tryptophan 0.162mg 0.015mg 0%
Threonine 0.605mg 0.034mg 0%
Isoleucine 0.78mg 0.036mg 0%
Leucine 1.399mg 0.059mg 0%
Lysine 1.004mg 0.06mg 0%
Methionine 0.291mg 0.017mg 0%
Phenylalanine 0.885mg 0.044mg 0%
Valine 0.89mg 0.046mg 0%
Histidine 0.465mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1107.7%
Contains more FatsFats +1602.7%
Contains more OtherOther +117.2%
Contains more CarbsCarbs +123.5%
~equal in Water ~65.28g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +5456.3%
Contains more Poly. FatPolyunsaturated fat +2831.9%
Contains less Sat. FatSaturated fat -90.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.