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Veggie burger vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between Veggie burger and Mashed potato?

  • Veggie burger has more Vitamin B1, Vitamin B12, Selenium, Manganese, Folate, Iron, Phosphorus, Copper, Vitamin B2, and Vitamin B3 than Mashed potato.
  • Veggie burger's daily need coverage for Vitamin B1 is 220% higher.
  • Mashed potato has 29 times less Vitamin B12 than Veggie burger. Veggie burger has 2.01µg of Vitamin B12, while Mashed potato has 0.07µg.

We used Veggie burgers or soyburgers, unprepared and Fast foods, potato, mashed types in this comparison.

Infographic

Veggie burger vs Mashed potato 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.
Contains more Calcium +655.6%
Contains more Iron +677.4%
Contains more Magnesium +273.3%
Contains more Phosphorus +249.2%
Contains more Potassium +16.4%
Contains more Zinc +472.7%
Contains more Copper +471.4%
Contains more Manganese +870.4%
Contains more Selenium +2725%
Contains less Sodium -46.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +655.6%
Contains more Iron +677.4%
Contains more Magnesium +273.3%
Contains more Phosphorus +249.2%
Contains more Potassium +16.4%
Contains more Zinc +472.7%
Contains more Copper +471.4%
Contains more Manganese +870.4%
Contains more Selenium +2725%
Contains less Sodium -46.2%

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 C +∞%
Contains more Vitamin B1 +17573.3%
Contains more Vitamin B2 +1526.7%
Contains more Vitamin B3 +247.5%
Contains more Vitamin B6 +152.5%
Contains more Folate +1277.8%
Contains more Vitamin B12 +2771.4%
Contains more Vitamin A +1056.3%
Contains more Vitamin E +82.6%
Contains more Vitamin K +40.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +17573.3%
Contains more Vitamin B2 +1526.7%
Contains more Vitamin B3 +247.5%
Contains more Vitamin B6 +152.5%
Contains more Folate +1277.8%
Contains more Vitamin B12 +2771.4%
Contains more Vitamin A +1056.3%
Contains more Vitamin E +82.6%
Contains more Vitamin K +40.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +851.5%
Contains more Fats +123.4%
Contains more Other +100%
Contains more Water +30.1%
Equal in Carbs - 14.65
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% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more Protein +851.5%
Contains more Fats +123.4%
Contains more Other +100%
Contains more Water +30.1%
Equal in Carbs - 14.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +146.9%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -59.9%
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +146.9%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -59.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +520%
Contains more Glucose +30%
Contains more Lactose +∞%
Contains more Starch +109.3%
Contains more Fructose +53.8%
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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +520%
Contains more Glucose +30%
Contains more Lactose +∞%
Contains more Starch +109.3%
Contains more Fructose +53.8%

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 Mashed potato
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Mashed potato Opinion
Net carbs 9.37g 13.35g Mashed potato
Protein 15.7g 1.65g Veggie burger
Fats 6.3g 2.82g Veggie burger
Carbs 14.27g 14.65g Mashed potato
Calories 177kcal 89kcal Veggie burger
Starch 5.78g 12.1g Mashed potato
Fructose 0.13g 0.2g Mashed potato
Sugar 1.07g 0.5g Mashed potato
Fiber 4.9g 1.3g Veggie burger
Calcium 136mg 18mg Veggie burger
Iron 2.41mg 0.31mg Veggie burger
Magnesium 56mg 15mg Veggie burger
Phosphorus 206mg 59mg Veggie burger
Potassium 333mg 286mg Veggie burger
Sodium 569mg 306mg Mashed potato
Zinc 1.26mg 0.22mg Veggie burger
Copper 0.2mg 0.035mg Veggie burger
Manganese 0.951mg 0.098mg Veggie burger
Selenium 22.6µg 0.8µg Veggie burger
Vitamin A 16IU 185IU Mashed potato
Vitamin A RAE 1µg 43µg Mashed potato
Vitamin E 0.23mg 0.42mg Mashed potato
Vitamin C 4.5mg 0mg Veggie burger
Vitamin B1 2.651mg 0.015mg Veggie burger
Vitamin B2 0.244mg 0.015mg Veggie burger
Vitamin B3 3.753mg 1.08mg Veggie burger
Vitamin B5 0.289mg Veggie burger
Vitamin B6 0.303mg 0.12mg Veggie burger
Folate 124µg 9µg Veggie burger
Vitamin B12 2.01µg 0.07µg Veggie burger
Vitamin K 4.2µg 5.9µg Mashed potato
Tryptophan 0.162mg Veggie burger
Threonine 0.605mg Veggie burger
Isoleucine 0.78mg Veggie burger
Leucine 1.399mg Veggie burger
Lysine 1.004mg Veggie burger
Methionine 0.291mg Veggie burger
Phenylalanine 0.885mg Veggie burger
Valine 0.89mg Veggie burger
Histidine 0.465mg Veggie burger
Cholesterol 5mg 0mg Mashed potato
Trans Fat 0.105g Veggie burger
Saturated Fat 1.44g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 1.778g 0.72g Veggie burger
Polyunsaturated fat 2.023g 1.342g Veggie burger
Omega-6 - Eicosadienoic acid 0g 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.081g 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Mashed potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
104%
Veggie burger
9%
Mashed potato
Minerals Daily Need Coverage Score
71%
Veggie burger
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 263mg)
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 0.863g)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.