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Veggie burger vs. Heart of palm — In-Depth Nutrition Comparison

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How are veggie burgers and heart of palm different?

  • Veggie burgers are higher in vitamin B1, vitamin B12, selenium, folate, and vitamin B3; however, heart of palm is richer in copper, potassium, vitamin B6, and zinc.
  • Daily need coverage for vitamin B1 for veggie burgers is 217% higher.
  • Heart of palm has less sodium.
  • Heart of palm has a lower glycemic index (32) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Hearts of palm, raw are the varieties used in this article.

Infographic

Veggie burger vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +655.6%
Contains more IronIron +42.6%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3128.6%
Contains more PotassiumPotassium +442.3%
Contains more CopperCopper +222%
Contains more ZincZinc +196%
Contains less SodiumSodium -97.5%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B3Vitamin B3 +317%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +416.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B6Vitamin B6 +167.3%
~equal in Vitamin D ~0µg

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +481.5%
Contains more FatsFats +3050%
Contains more OtherOther +26.6%
Contains more CarbsCarbs +79.5%
Contains more WaterWater +13.5%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +35460%
Contains more Poly. FatPolyunsaturated fat +2173%
Contains less Sat. FatSaturated fat -96.8%

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 Heart of palm
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Heart of palm DV% diff.
Vitamin B1 2.651mg 0.05mg 217%
Vitamin B12 2.01µg 0µg 84%
Copper 0.2mg 0.644mg 49%
Potassium 333mg 1806mg 43%
Manganese 0.951mg 41%
Selenium 22.6µg 0.7µg 40%
Vitamin B6 0.303mg 0.81mg 39%
Protein 15.7g 2.7g 26%
Folate 124µg 24µg 25%
Sodium 569mg 14mg 24%
Zinc 1.26mg 3.73mg 22%
Vitamin B3 3.753mg 0.9mg 18%
Fiber 4.9g 1.5g 14%
Polyunsaturated fat 2.023g 0.089g 13%
Calcium 136mg 18mg 12%
Magnesium 56mg 10mg 11%
Iron 2.41mg 1.69mg 9%
Fats 6.3g 0.2g 9%
Phosphorus 206mg 140mg 9%
Saturated fat 1.44g 0.046g 6%
Vitamin B5 0.289mg 6%
Vitamin B2 0.244mg 0.18mg 5%
Vitamin C 4.5mg 8mg 4%
Vitamin K 4.2µg 0µg 4%
Monounsaturated fat 1.778g 0.005g 4%
Carbs 14.27g 25.61g 4%
Choline 19.4mg 0mg 4%
Calories 177kcal 115kcal 3%
Vitamin E 0.23mg 0.5mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Net carbs 9.37g 24.11g N/A
Sugar 1.07g 17.16g N/A
Vitamin A 1µg 3µg 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%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
71%
Veggie burger
62%
Heart of palm

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 16.09g)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 555mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.394g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 27)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.