Veggie burger vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between veggie burgers and mashed potato?
- Veggie burgers have more vitamin B1, vitamin B12, selenium, manganese, folate, iron, phosphorus, copper, vitamin B2, and vitamin B3 than mashed potato.
- Veggie burgers' daily need coverage for vitamin B1 is 220% higher.
- Mashed potato has 29 times less vitamin B12 than veggie burgers. Veggie burgers have 2.01µg of vitamin B12, while mashed potato has 0.07µg.
- Mashed potato has a higher glycemic index (87) than veggie burgers (59).
We used Veggie burgers or soyburgers, unprepared and Fast foods, potato, mashed types in this comparison.
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 | +273.3% |
| Contains more CalciumCalcium | +655.6% |
| Contains more PotassiumPotassium | +16.4% |
| Contains more IronIron | +677.4% |
| Contains more CopperCopper | +471.4% |
| Contains more ZincZinc | +472.7% |
| Contains more PhosphorusPhosphorus | +249.2% |
| Contains more ManganeseManganese | +870.4% |
| Contains more SeleniumSelenium | +2725% |
| Contains less SodiumSodium | -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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17573.3% |
| Contains more Vitamin B2Vitamin B2 | +1526.7% |
| Contains more Vitamin B3Vitamin B3 | +247.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +152.5% |
| Contains more Vitamin B12Vitamin B12 | +2771.4% |
| Contains more FolateFolate | +1277.8% |
| Contains more CholineCholine | +44.8% |
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +82.6% |
| Contains more Vitamin KVitamin K | +40.5% |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +851.5% |
| Contains more FatsFats | +123.4% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +30.1% |
~equal in
Carbs
~14.65g
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +146.9% |
| Contains more Poly. FatPolyunsaturated fat | +50.7% |
| Contains less Sat. FatSaturated fat | -59.9% |
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:
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 SucroseSucrose | +520% |
| Contains more GlucoseGlucose | +30% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +109.3% |
| Contains more FructoseFructose | +53.8% |
~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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 2.651mg | 0.015mg | 220% |
| Vitamin B12 | 2.01µg | 0.07µg | 81% |
| Selenium | 22.6µg | 0.8µg | 40% |
| Manganese | 0.951mg | 0.098mg | 37% |
| Folate | 124µg | 9µg | 29% |
| Protein | 15.7g | 1.65g | 28% |
| Iron | 2.41mg | 0.31mg | 26% |
| Phosphorus | 206mg | 59mg | 21% |
| Vitamin B2 | 0.244mg | 0.015mg | 18% |
| Copper | 0.2mg | 0.035mg | 18% |
| Vitamin B3 | 3.753mg | 1.08mg | 17% |
| Vitamin B6 | 0.303mg | 0.12mg | 14% |
| Fiber | 4.9g | 1.3g | 14% |
| Calcium | 136mg | 18mg | 12% |
| Sodium | 569mg | 306mg | 11% |
| Magnesium | 56mg | 15mg | 10% |
| Zinc | 1.26mg | 0.22mg | 9% |
| Vitamin B5 | 0.289mg | 6% | |
| Vitamin A | 1µg | 43µg | 5% |
| Polyunsaturated fat | 2.023g | 1.342g | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Fats | 6.3g | 2.82g | 5% |
| Saturated fat | 1.44g | 0.577g | 4% |
| Calories | 177kcal | 89kcal | 4% |
| Starch | 5.78g | 12.1g | 3% |
| Monounsaturated fat | 1.778g | 0.72g | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin E | 0.23mg | 0.42mg | 1% |
| Potassium | 333mg | 286mg | 1% |
| Vitamin K | 4.2µg | 5.9µg | 1% |
| Choline | 19.4mg | 13.4mg | 1% |
| Carbs | 14.27g | 14.65g | 0% |
| Net carbs | 9.37g | 13.35g | N/A |
| Sugar | 1.07g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| 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 | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.081g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | 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%
9%
Minerals Daily Need Coverage Score
71%
15%
Comparison summary
Which food is richer in minerals?
Veggie burger is relatively richer in minerals
Which food is lower in glycemic index?
Veggie burger is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 263mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 0.863g)
Which food is cheaper?
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The foods are relatively equal in price ($)