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  6. Veggie burger vs. Taco salad

Veggie burger vs. Taco salad — In-Depth Nutrition Comparison

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Significant differences between veggie burgers and taco salad

  • The amount of vitamin B1, vitamin B12, selenium, manganese, folate, phosphorus, iron, vitamin B3, and vitamin B6 in veggie burgers is higher than in taco salad.
  • Veggie burgers cover your daily vitamin B1 needs 217% more than taco salad.
  • Taco salad has 10 times less selenium than veggie burgers. Veggie burgers have 22.6µg of selenium, while taco salad has 2.2µg.
  • Veggie burgers contain less saturated fat.

Specific food types used in this comparison are Veggie burgers or soyburgers, unprepared and Fast foods, taco salad.

Infographic

Veggie burger vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +40.2%
Contains more PotassiumPotassium +58.6%
Contains more IronIron +109.6%
Contains more CopperCopper +77%
Contains more PhosphorusPhosphorus +186.1%
Contains more ManganeseManganese +469.5%
Contains more SeleniumSelenium +927.3%
Contains less SodiumSodium -32.3%
~equal in Zinc ~1.36mg

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5202%
Contains more Vitamin B2Vitamin B2 +35.6%
Contains more Vitamin B3Vitamin B3 +202.7%
Contains more Vitamin B6Vitamin B6 +175.5%
Contains more Vitamin B12Vitamin B12 +528.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +195.2%
Contains more Vitamin B5Vitamin B5 +135.3%
Contains more CholineCholine +20.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Veggie burger Taco salad DV% diff.
Vitamin B1 2.651mg 0.05mg 217%
Vitamin B12 2.01µg 0.32µg 70%
Selenium 22.6µg 2.2µg 37%
Manganese 0.951mg 0.167mg 34%
Folate 124µg 42µg 21%
Fiber 4.9g 20%
Phosphorus 206mg 72mg 19%
Protein 15.7g 6.68g 18%
Iron 2.41mg 1.15mg 16%
Vitamin B3 3.753mg 1.24mg 16%
Vitamin B6 0.303mg 0.11mg 15%
Copper 0.2mg 0.113mg 10%
Saturated fat 1.44g 3.446g 9%
Polyunsaturated fat 2.023g 0.883g 8%
Vitamin B5 0.289mg 0.68mg 8%
Sodium 569mg 385mg 8%
Magnesium 56mg 26mg 7%
Cholesterol 5mg 22mg 6%
Vitamin B2 0.244mg 0.18mg 5%
Vitamin K 4.2µg 4%
Potassium 333mg 210mg 4%
Calcium 136mg 97mg 4%
Vitamin C 4.5mg 1.8mg 3%
Monounsaturated fat 1.778g 2.606g 2%
Calories 177kcal 141kcal 2%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Fats 6.3g 7.46g 2%
Zinc 1.26mg 1.36mg 1%
Choline 19.4mg 23.3mg 1%
Carbs 14.27g 11.91g 1%
Net carbs 9.37g 11.91g N/A
Sugar 1.07g N/A
Vitamin A 1µg 0%
Tryptophan 0.162mg 0.075mg 0%
Threonine 0.605mg 0.254mg 0%
Isoleucine 0.78mg 0.311mg 0%
Leucine 1.399mg 0.549mg 0%
Lysine 1.004mg 0.486mg 0%
Methionine 0.291mg 0.145mg 0%
Phenylalanine 0.885mg 0.277mg 0%
Valine 0.89mg 0.343mg 0%
Histidine 0.465mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +135%
Contains more CarbsCarbs +19.8%
Contains more OtherOther +57.5%
Contains more FatsFats +18.4%
Contains more WaterWater +18.2%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Poly. FatPolyunsaturated fat +129.1%
Contains more Mono. FatMonounsaturated fat +46.6%

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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.