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  6. Veggie burger vs. Salsa

Veggie burger vs. Salsa — In-Depth Nutrition Comparison

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A recap on differences between veggie burgers and salsa

  • Veggie burgers are higher than salsa in vitamin B1, vitamin B12, selenium, folate, phosphorus, vitamin B3, vitamin B2, fiber, calcium, and vitamin B6.
  • Veggie burgers cover your daily vitamin B1 needs 217% more than salsa.

Food varieties used in this article are Veggie burgers or soyburgers, unprepared and USDA Commodity, salsa.

Infographic

Veggie burger vs Salsa 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%
Salsa
Salsa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +23.3%
Contains more CopperCopper +108.3%
Contains more ZincZinc +641.2%
Contains more PhosphorusPhosphorus +586.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5550%
Contains less SodiumSodium -24.4%
~equal in Iron ~2.24mg

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%
Salsa
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +713.3%
Contains more Vitamin B3Vitamin B3 +247.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +552.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2700%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Veggie burger Salsa DV% diff.
Vitamin B1 2.651mg 0.05mg 217%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 41%
Selenium 22.6µg 0.4µg 40%
Protein 15.7g 1.5g 28%
Folate 124µg 19µg 26%
Phosphorus 206mg 30mg 25%
Vitamin B3 3.753mg 1.08mg 17%
Vitamin B2 0.244mg 0.03mg 16%
Fiber 4.9g 1.4g 14%
Polyunsaturated fat 2.023g 0.107g 13%
Vitamin B6 0.303mg 0.149mg 12%
Copper 0.2mg 0.096mg 12%
Calcium 136mg 12mg 12%
Magnesium 56mg 16mg 10%
Zinc 1.26mg 0.17mg 10%
Fats 6.3g 0.2g 9%
Calories 177kcal 36kcal 7%
Saturated fat 1.44g 0.029g 6%
Vitamin B5 0.289mg 6%
Sodium 569mg 430mg 6%
Monounsaturated fat 1.778g 0.016g 4%
Choline 19.4mg 4%
Vitamin K 4.2µg 4%
Vitamin A 1µg 28µg 3%
Potassium 333mg 270mg 2%
Cholesterol 5mg 0mg 2%
Carbs 14.27g 7g 2%
Iron 2.41mg 2.24mg 2%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Vitamin C 4.5mg 4mg 1%
Net carbs 9.37g 5.6g N/A
Sugar 1.07g 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%
Omega-3 - ALA 0.081g 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
Salsa
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +946.7%
Contains more FatsFats +3050%
Contains more CarbsCarbs +103.9%
Contains more OtherOther +57.5%
Contains more WaterWater +46.5%

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
Salsa
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +11012.5%
Contains more Poly. FatPolyunsaturated fat +1790.7%
Contains less Sat. FatSaturated fat -98%

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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

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.