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Veggie burger vs. McDonald's french fries — In-Depth Nutrition Comparison

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A recap on the differences between veggie burgers and mcDonald's french fries

  • Veggie burgers are higher in vitamin B1, selenium, manganese, iron, vitamin B2, calcium, phosphorus, and copper, yet mcDonald's french fries are higher in vitamin K.
  • Veggie burgers cover your daily vitamin B1 needs 206% more than mcDonald's french fries.
  • Veggie burgers contain 57 times more selenium than mcDonald's french fries. While veggie burgers contain 22.6µg of selenium, mcDonald's french fries contain only 0.4µg.
  • The amount of sodium in mcDonald's french fries is lower.
  • The glycemic index of veggie burgers is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and McDONALD'S, french fries.

Infographic

Veggie burger vs McDonald's french fries 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 26% 5.7% 53% 30% 38% 14% 54% 25% 32% 2.2%
Contains more MagnesiumMagnesium +51.4%
Contains more CalciumCalcium +615.8%
Contains more IronIron +201.3%
Contains more CopperCopper +75.4%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +62.2%
Contains more ManganeseManganese +281.9%
Contains more SeleniumSelenium +5550%
Contains more PotassiumPotassium +79%
Contains less SodiumSodium -66.8%

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 19% 0% 28% 0% 45% 8.5% 60% 35% 88% 0% 40% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1372.8%
Contains more Vitamin B2Vitamin B2 +559.5%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B5Vitamin B5 +104.2%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more Vitamin KVitamin K +281%
Contains more CholineCholine +105.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Veggie burger McDonald's french fries DV% diff.
Vitamin B1 2.651mg 0.18mg 206%
Vitamin B12 2.01µg 84%
Selenium 22.6µg 0.4µg 40%
Folate 124µg 31%
Manganese 0.951mg 0.249mg 31%
Protein 15.7g 3.41g 25%
Iron 2.41mg 0.8mg 20%
Polyunsaturated fat 2.023g 4.727g 18%
Sodium 569mg 189mg 17%
Vitamin B2 0.244mg 0.037mg 16%
Monounsaturated fat 1.778g 7.379g 14%
Fats 6.3g 15.47g 14%
Starch 5.78g 38.23g 13%
Calcium 136mg 19mg 12%
Phosphorus 206mg 127mg 11%
Copper 0.2mg 0.114mg 10%
Vitamin K 4.2µg 16µg 10%
Carbs 14.27g 42.58g 9%
Potassium 333mg 596mg 8%
Vitamin E 0.23mg 1.38mg 8%
Calories 177kcal 323kcal 7%
Zinc 1.26mg 0.51mg 7%
Vitamin B5 0.289mg 0.59mg 6%
Vitamin B6 0.303mg 0.38mg 6%
Magnesium 56mg 37mg 5%
Fiber 4.9g 3.9g 4%
Choline 19.4mg 39.8mg 4%
Saturated fat 1.44g 2.271g 4%
Vitamin B3 3.753mg 3.22mg 3%
Cholesterol 5mg 2%
Vitamin C 4.5mg 5.6mg 1%
Net carbs 9.37g 38.68g N/A
Sugar 1.07g 0.21g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.064g 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 0g 0%
Omega-3 - ALA 0.081g 0.382g N/A
Omega-6 - Gamma-linoleic acid 0g 0.031g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 4.251g 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
3% 15% 43% 37% 2%
Protein: 3.41 g
Fats: 15.47 g
Carbs: 42.58 g
Water: 36.63 g
Other: 1.91 g
Contains more ProteinProtein +360.4%
Contains more WaterWater +67.1%
Contains more OtherOther +31.9%
Contains more FatsFats +145.6%
Contains more CarbsCarbs +198.4%

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
16% 51% 33%
Saturated fat: Sat. Fat 2.271 g
Monounsaturated fat: Mono. Fat 7.379 g
Polyunsaturated fat: Poly. Fat 4.727 g
Contains less Sat. FatSaturated fat -36.6%
Contains more Mono. FatMonounsaturated fat +315%
Contains more Poly. FatPolyunsaturated fat +133.7%

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
99%
Starch: 38.23 g
Sucrose: 0.21 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +195.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +561.4%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. McDonald's french fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170721/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.