Veggie burger vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between veggie burgers and kiwi
- Veggie burgers are higher in vitamin B1, vitamin B12, selenium, manganese, iron, folate, and phosphorus, yet kiwi is higher in vitamin C and vitamin K.
- Veggie burgers cover your daily vitamin B1 needs 219% more than kiwi.
- The amount of sodium in kiwi is lower.
Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Kiwifruit, green, 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.
| Contains more MagnesiumMagnesium | +229.4% |
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +677.4% |
| Contains more CopperCopper | +53.8% |
| Contains more ZincZinc | +800% |
| Contains more PhosphorusPhosphorus | +505.9% |
| Contains more ManganeseManganese | +870.4% |
| Contains more SeleniumSelenium | +11200% |
| Contains less SodiumSodium | -99.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +9718.5% |
| Contains more Vitamin B2Vitamin B2 | +876% |
| Contains more Vitamin B3Vitamin B3 | +1000.6% |
| Contains more Vitamin B5Vitamin B5 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +381% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +396% |
| Contains more CholineCholine | +148.7% |
| Contains more Vitamin CVitamin C | +1960% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin EVitamin E | +534.8% |
| Contains more Vitamin KVitamin K | +859.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +1277.2% |
| Contains more FatsFats | +1111.5% |
| Contains more OtherOther | +313.1% |
| Contains more WaterWater | +35.7% |
~equal in
Carbs
~14.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains more Mono. FatMonounsaturated fat | +3683% |
| Contains more Poly. FatPolyunsaturated fat | +604.9% |
| Contains less Sat. FatSaturated fat | -98% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +313.3% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +1480.8% |
| Contains more FructoseFructose | +3246.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 2.651mg | 0.027mg | 219% |
| Vitamin C | 4.5mg | 92.7mg | 98% |
| Vitamin B12 | 2.01µg | 0µg | 84% |
| Selenium | 22.6µg | 0.2µg | 41% |
| Manganese | 0.951mg | 0.098mg | 37% |
| Vitamin K | 4.2µg | 40.3µg | 30% |
| Protein | 15.7g | 1.14g | 29% |
| Iron | 2.41mg | 0.31mg | 26% |
| Sodium | 569mg | 3mg | 25% |
| Folate | 124µg | 25µg | 25% |
| Phosphorus | 206mg | 34mg | 25% |
| Vitamin B3 | 3.753mg | 0.341mg | 21% |
| Vitamin B6 | 0.303mg | 0.063mg | 18% |
| Vitamin B2 | 0.244mg | 0.025mg | 17% |
| Polyunsaturated fat | 2.023g | 0.287g | 12% |
| Calcium | 136mg | 34mg | 10% |
| Zinc | 1.26mg | 0.14mg | 10% |
| Fats | 6.3g | 0.52g | 9% |
| Magnesium | 56mg | 17mg | 9% |
| Fiber | 4.9g | 3g | 8% |
| Vitamin E | 0.23mg | 1.46mg | 8% |
| Copper | 0.2mg | 0.13mg | 8% |
| Saturated fat | 1.44g | 0.029g | 6% |
| Calories | 177kcal | 61kcal | 6% |
| Fructose | 0.13g | 4.35g | 5% |
| Monounsaturated fat | 1.778g | 0.047g | 4% |
| Starch | 5.78g | 0g | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Choline | 19.4mg | 7.8mg | 2% |
| Vitamin B5 | 0.289mg | 0.183mg | 2% |
| Potassium | 333mg | 312mg | 1% |
| Carbs | 14.27g | 14.66g | 0% |
| Net carbs | 9.37g | 11.66g | N/A |
| Sugar | 1.07g | 8.99g | N/A |
| Vitamin A | 1µg | 4µg | 0% |
| Tryptophan | 0.162mg | 0.015mg | 0% |
| Threonine | 0.605mg | 0.047mg | 0% |
| Isoleucine | 0.78mg | 0.051mg | 0% |
| Leucine | 1.399mg | 0.066mg | 0% |
| Lysine | 1.004mg | 0.061mg | 0% |
| Methionine | 0.291mg | 0.024mg | 0% |
| Phenylalanine | 0.885mg | 0.044mg | 0% |
| Valine | 0.89mg | 0.057mg | 0% |
| Histidine | 0.465mg | 0.027mg | 0% |
| Omega-3 - ALA | 0.081g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
71%
14%
Comparison summary
Which food is lower in Sugar?
Veggie burger is lower in Sugar (difference - 7.92g)
Which food is cheaper?
Veggie burger is cheaper (difference - $0.5)
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Kiwi is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 566mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 1.411g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 1)