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Veggie burger vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between veggie burgers and hash browns

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, folate, iron, vitamin B2, phosphorus, and vitamin B3; however, hash browns are higher in vitamin E.
  • Veggie burgers cover your daily need for vitamin B1, 210% more than hash browns.

These are the specific foods used in this comparison Veggie burgers or soyburgers, unprepared and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Veggie burger vs Hash browns 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% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +615.8%
Contains more IronIron +301.7%
Contains more CopperCopper +100%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +110.2%
Contains more ManganeseManganese +501.9%
Contains more SeleniumSelenium +5550%
~equal in Potassium ~355mg
~equal in Sodium ~566mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1835%
Contains more Vitamin B2Vitamin B2 +542.1%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +933.3%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin EVitamin E +1039.1%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin KVitamin K +135.7%
~equal in Vitamin D ~0µg
~equal in Choline ~17.8mg

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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +508.5%
Contains more WaterWater +24.2%
Contains more OtherOther +13%
Contains more FatsFats +170.5%
Contains more CarbsCarbs +102.4%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -43.3%
Contains more Mono. FatMonounsaturated fat +340.2%
Contains more Poly. FatPolyunsaturated fat +180%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +345.3%
Contains more GlucoseGlucose +19.2%
Contains more FructoseFructose +84.6%
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Hash browns
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Hash browns DV% diff.
Vitamin B1 2.651mg 0.137mg 210%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 0.4µg 40%
Manganese 0.951mg 0.158mg 34%
Folate 124µg 12µg 28%
Protein 15.7g 2.58g 26%
Polyunsaturated fat 2.023g 5.665g 24%
Iron 2.41mg 0.6mg 23%
Fats 6.3g 17.04g 17%
Vitamin E 0.23mg 2.62mg 16%
Vitamin B2 0.244mg 0.038mg 16%
Phosphorus 206mg 98mg 15%
Monounsaturated fat 1.778g 7.827g 15%
Vitamin B3 3.753mg 1.838mg 12%
Calcium 136mg 19mg 12%
Copper 0.2mg 0.1mg 11%
Vitamin B6 0.303mg 0.186mg 9%
Fiber 4.9g 2.7g 9%
Zinc 1.26mg 0.36mg 8%
Starch 5.78g 25.74g 8%
Magnesium 56mg 21mg 8%
Vitamin K 4.2µg 9.9µg 5%
Saturated fat 1.44g 2.54g 5%
Calories 177kcal 272kcal 5%
Carbs 14.27g 28.88g 5%
Vitamin B5 0.289mg 0.38mg 2%
Cholesterol 5mg 0mg 2%
Potassium 333mg 355mg 1%
Vitamin C 4.5mg 5.4mg 1%
Net carbs 9.37g 26.18g N/A
Sugar 1.07g 0.56g N/A
Sodium 569mg 566mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.056g N/A
Choline 19.4mg 17.8mg 0%
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 0.24g 0%
Omega-3 - ALA 0.081g 0.441g N/A
Omega-6 - Gamma-linoleic acid 0g 0.03g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
71%
Veggie burger
26%
Hash browns

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 1.1g)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Hash browns
Hash browns is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Hash browns
Hash browns contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Hash browns
Hash browns is lower in glycemic index (difference - 3)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.