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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

Veggie burger vs Kiwi 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%
Kiwi
Kiwi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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%
~equal in Potassium ~312mg

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Kiwi 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

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
Kiwi
Kiwi
2
15% 83%
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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Kiwi
Kiwi
1
8% 13% 79%
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
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
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
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 +∞%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.