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Veggie burger vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and nachos

  • Veggie burgers are higher in vitamin B1, vitamin B12, manganese, folate, selenium, iron, vitamin B3, and copper, yet nachos are higher in vitamin E and vitamin K.
  • Veggie burgers cover your daily vitamin B1 needs 211% more than nachos.
  • Veggie burgers contain 29 times more vitamin B12 than nachos. While veggie burgers contain 2.01µg of vitamin B12, nachos contain only 0.07µg.
  • The glycemic index of veggie burgers is lower.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and Fast foods, nachos, with cheese.

Infographic

Veggie burger vs Nachos 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%
Nachos
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +115.9%
Contains more IronIron +221.3%
Contains more CopperCopper +212.5%
Contains more ZincZinc +46.5%
Contains more ManganeseManganese +408.6%
Contains more SeleniumSelenium +162.8%
Contains less SodiumSodium -45%
~equal in Potassium ~362mg
~equal in Phosphorus ~198mg

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%
Nachos
5
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 3.7% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +309.1%
Contains more Vitamin B1Vitamin B1 +2055.3%
Contains more Vitamin B2Vitamin B2 +83.5%
Contains more Vitamin B3Vitamin B3 +495.7%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin B12Vitamin B12 +2771.4%
Contains more FolateFolate +1140%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +1673.9%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin KVitamin K +359.5%
Contains more CholineCholine +36.1%
~equal in Vitamin D ~0µg

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
Nachos
2
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +263.4%
Contains more WaterWater +63.7%
Contains more OtherOther +34.8%
Contains more FatsFats +241.3%
Contains more CarbsCarbs +144.6%

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
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -33.7%
Contains more Mono. FatMonounsaturated fat +688.5%
Contains more Poly. FatPolyunsaturated fat +149.1%

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
Nachos
2
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +17%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +390.1%
Contains more LactoseLactose +2616.7%
~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.
Veggie burger Nachos
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Nachos DV% diff.
Vitamin B1 2.651mg 0.123mg 211%
Vitamin B12 2.01µg 0.07µg 81%
Manganese 0.951mg 0.187mg 33%
Monounsaturated fat 1.778g 14.02g 31%
Folate 124µg 10µg 29%
Vitamin E 0.23mg 4.08mg 26%
Selenium 22.6µg 8.6µg 25%
Protein 15.7g 4.32g 23%
Fats 6.3g 21.5g 23%
Iron 2.41mg 0.75mg 21%
Polyunsaturated fat 2.023g 5.04g 20%
Vitamin B3 3.753mg 0.63mg 20%
Copper 0.2mg 0.064mg 15%
Vitamin K 4.2µg 19.3µg 13%
Sodium 569mg 313mg 11%
Vitamin B2 0.244mg 0.133mg 9%
Starch 5.78g 28.33g 9%
Calories 177kcal 343kcal 8%
Calcium 136mg 63mg 7%
Fiber 4.9g 3.2g 7%
Vitamin B6 0.303mg 0.215mg 7%
Carbs 14.27g 34.91g 7%
Zinc 1.26mg 0.86mg 4%
Vitamin C 4.5mg 1.1mg 4%
Magnesium 56mg 42mg 3%
Saturated fat 1.44g 2.173g 3%
Vitamin B5 0.289mg 0.38mg 2%
Phosphorus 206mg 198mg 1%
Potassium 333mg 362mg 1%
Cholesterol 5mg 3mg 1%
Choline 19.4mg 26.4mg 1%
Net carbs 9.37g 31.71g N/A
Sugar 1.07g 2.17g N/A
Vitamin A 1µg 5µg 0%
Trans fat 0.058g N/A
Tryptophan 0.162mg 0.042mg 0%
Threonine 0.605mg 0.156mg 0%
Isoleucine 0.78mg 0.187mg 0%
Leucine 1.399mg 0.521mg 0%
Lysine 1.004mg 0.156mg 0%
Methionine 0.291mg 0.094mg 0%
Phenylalanine 0.885mg 0.229mg 0%
Valine 0.89mg 0.25mg 0%
Histidine 0.465mg 0.135mg 0%
Fructose 0.13g 0g 0%
Omega-3 - ALA 0.081g 0.617g N/A
Omega-6 - Gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Nachos
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
97%
Veggie burger
24%
Nachos
Minerals Daily Need Coverage Score
71%
Veggie burger
35%
Nachos

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 0.733g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is lower in Cholesterol?
Nachos
Nachos is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Nachos
Nachos contains less Sodium (difference - 256mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.