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  6. Veggie burger vs. French fries

Veggie burger vs. French fries — In-Depth Nutrition Comparison

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A recap on the differences between veggie burgers and french fries

  • Veggie burgers are higher than french fries in vitamin B1, vitamin B12, selenium, manganese, folate, iron, vitamin B2, calcium, and phosphorus.
  • Veggie burgers cover your daily vitamin B1 needs 207% more than french fries.
  • The amount of sodium in french fries is lower.
  • The glycemic index of veggie burgers is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Fast foods, potato, french fried in vegetable oil.

Infographic

Veggie burger vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +655.6%
Contains more IronIron +197.5%
Contains more CopperCopper +61.3%
Contains more ZincZinc +152%
Contains more PhosphorusPhosphorus +64.8%
Contains more ManganeseManganese +285%
Contains more SeleniumSelenium +2411.1%
Contains more PotassiumPotassium +73.9%
Contains less SodiumSodium -63.1%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1459.4%
Contains more Vitamin B2Vitamin B2 +525.6%
Contains more Vitamin B3Vitamin B3 +24.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +313.3%
Contains more Vitamin EVitamin E +626.1%
Contains more Vitamin B5Vitamin B5 +100.7%
Contains more Vitamin B6Vitamin B6 +22.8%
Contains more Vitamin KVitamin K +166.7%
Contains more CholineCholine +89.7%
~equal in Vitamin C ~4.7mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger French fries DV% diff.
Vitamin B1 2.651mg 0.17mg 207%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.9µg 39%
Manganese 0.951mg 0.247mg 31%
Protein 15.7g 3.43g 25%
Folate 124µg 30µg 24%
Polyunsaturated fat 2.023g 5.398g 23%
Iron 2.41mg 0.81mg 20%
Vitamin B2 0.244mg 0.039mg 16%
Sodium 569mg 210mg 16%
Fats 6.3g 14.73g 13%
Calcium 136mg 18mg 12%
Phosphorus 206mg 125mg 12%
Monounsaturated fat 1.778g 5.969g 10%
Vitamin E 0.23mg 1.67mg 10%
Carbs 14.27g 41.44g 9%
Copper 0.2mg 0.124mg 8%
Potassium 333mg 579mg 7%
Zinc 1.26mg 0.5mg 7%
Calories 177kcal 312kcal 7%
Vitamin K 4.2µg 11.2µg 6%
Vitamin B5 0.289mg 0.58mg 6%
Vitamin B3 3.753mg 3.004mg 5%
Vitamin B6 0.303mg 0.372mg 5%
Magnesium 56mg 35mg 5%
Fiber 4.9g 3.8g 4%
Saturated fat 1.44g 2.336g 4%
Choline 19.4mg 36.8mg 3%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin C 4.5mg 4.7mg 0%
Net carbs 9.37g 37.64g N/A
Sugar 1.07g 0.3g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.06g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +357.7%
Contains more WaterWater +58.8%
Contains more OtherOther +36.2%
Contains more FatsFats +133.8%
Contains more CarbsCarbs +190.4%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -38.4%
Contains more Mono. FatMonounsaturated fat +235.7%
Contains more Poly. FatPolyunsaturated fat +166.8%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.