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Veggie burger vs. Palm oil — In-Depth Nutrition Comparison

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Important differences between veggie burgers and palm oil

  • Veggie burgers have more vitamin B1, vitamin B12, selenium, folate, iron, phosphorus, and vitamin B3; however, palm oil has more vitamin E.
  • Palm oil's daily need coverage for saturated fat is 239% more.
  • Palm oil is lower in sodium.
  • Veggie burgers have a higher glycemic index than palm oil.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Oil, palm.

Infographic

Veggie burger vs Palm oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +24000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6366.7%
Contains more Vitamin EVitamin E +6830.4%
Contains more Vitamin KVitamin K +90.5%
~equal in Vitamin D ~µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1487.3%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +1981%
Contains more Poly. FatPolyunsaturated fat +359.7%

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 Palm oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Veggie burger Palm oil DV% diff.
Vitamin B1 2.651mg 0mg 221%
Saturated fat 1.44g 49.3g 218%
Fats 6.3g 100g 144%
Vitamin E 0.23mg 15.94mg 105%
Monounsaturated fat 1.778g 37g 88%
Vitamin B12 2.01µg 0µg 84%
Polyunsaturated fat 2.023g 9.3g 49%
Selenium 22.6µg 0µg 41%
Manganese 0.951mg 41%
Calories 177kcal 884kcal 35%
Protein 15.7g 0g 31%
Folate 124µg 0µg 31%
Iron 2.41mg 0.01mg 30%
Phosphorus 206mg 0mg 29%
Sodium 569mg 0mg 25%
Vitamin B6 0.303mg 0mg 23%
Vitamin B3 3.753mg 0mg 23%
Copper 0.2mg 0mg 22%
Fiber 4.9g 0g 20%
Vitamin B2 0.244mg 0mg 19%
Calcium 136mg 0mg 14%
Magnesium 56mg 0mg 13%
Zinc 1.26mg 0mg 11%
Potassium 333mg 0mg 10%
Vitamin B5 0.289mg 0mg 6%
Carbs 14.27g 0g 5%
Vitamin C 4.5mg 0mg 5%
Choline 19.4mg 0.3mg 3%
Vitamin K 4.2µg 8µg 3%
Cholesterol 5mg 0mg 2%
Starch 5.78g 2%
Net carbs 9.37g 0g N/A
Sugar 1.07g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0mg 0%
Threonine 0.605mg 0mg 0%
Isoleucine 0.78mg 0mg 0%
Leucine 1.399mg 0mg 0%
Lysine 1.004mg 0mg 0%
Methionine 0.291mg 0mg 0%
Phenylalanine 0.885mg 0mg 0%
Valine 0.89mg 0mg 0%
Histidine 0.465mg 0mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
71%
Veggie burger
0%
Palm oil

Comparison summary

Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 47.86g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 569mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 59)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.