Food vs food · USDA FNDDS 2021–2023
Hamburger vs cheeseburger
Comparing usual servings (hamburger: 1 hamburger, 145 g; cheeseburger: 1 cheeseburger, 165 g), USDA’s figures are higher for hamburger in 3 of the 65 nutrients it reports, and for cheeseburger in 50. The widest gaps against the Daily Value: more saturated fat (11.3 g vs 7.98 g), calcium and vitamin B12 in cheeseburger. Energy: 418 kcal for hamburger, 488 kcal for cheeseburger. Per 100 g, the figures are higher for hamburger in 20 and for cheeseburger in 29.
Every nutrient, side by side
Both are mixed dishes: USDA’s values assume standard recipes, and yours may differ.
Hamburger, NFS
Serving size 1 hamburger · 145 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 418 kcal | |
| Protein | 25.4 g | |
| Carbohydrates | 30 g | |
| Fat | 20.9 g | |
| Alcohol | 0 g | |
| Water | 66.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 7.98 g | 40% |
| Monounsaturated fat | 8.38 g | |
| Polyunsaturated fat | 1.62 g | |
| Cholesterol | 71 mg | 24% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.6 g | |
| SFA 16:0 (palmitic) | 4.49 g | |
| SFA 18:0 (stearic) | 2.51 g | |
| MUFA 16:1 (palmitoleic) | 0.59 g | |
| MUFA 18:1 (oleic) | 7.58 g | |
| MUFA 20:1 (gadoleic) | 0.04 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.45 g | |
| PUFA 18:3 (linolenic) | 0.15 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | 0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 1.01 g (more) | 4% |
| Sugars | 4.35 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2.9 µg | |
| Vitamin C | 0.72 mg | 1% |
| Vitamin D | 0.15 µg | 1% |
| Vitamin E | 0.16 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.78 µg | 4% |
| Thiamin (B1) | 0.35 mg | 29% |
| Riboflavin (B2) | 0.33 mg | 25% |
| Niacin (B3) | 7 mg (more) | 44% |
| Vitamin B6 | 0.41 mg | 24% |
| Folate | 74 µg | |
| Folate, DFE | 95.7 µg | 24% |
| Folate, food | 42 µg | |
| Folic acid | 31.9 µg (more) | |
| Vitamin B12 | 2.36 µg | 98% |
| Vitamin B12, added | 0 µg | |
| Choline | 71.9 mg | 13% |
| Minerals | ||
| Calcium | 95.7 mg | 7% |
| Iron | 4.1 mg | 23% |
| Magnesium | 30.4 mg | 7% |
| Phosphorus | 207 mg | 17% |
| Potassium | 332 mg | 7% |
| Sodium | 515 mg | 22% |
| Zinc | 4.54 mg | 41% |
| Copper | 0.13 mg | 15% |
| Selenium | 34.5 µg | 63% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Cheeseburger, NFS
Serving size 1 cheeseburger · 165 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 488 kcal (more) | |
| Protein | 29.5 g (more) | |
| Carbohydrates | 30.9 g (more) | |
| Fat | 26.7 g (more) | |
| Alcohol | 0 g | |
| Water | 74.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 11.3 g (more) | 57% |
| Monounsaturated fat | 9.67 g (more) | |
| Polyunsaturated fat | 1.83 g (more) | |
| Cholesterol | 89.1 mg (more) | 30% |
| SFA 4:0 (butyric) | 0.13 g (more) | |
| SFA 6:0 (caproic) | 0.1 g (more) | |
| SFA 8:0 (caprylic) | 0.06 g (more) | |
| SFA 10:0 (capric) | 0.15 g (more) | |
| SFA 12:0 (lauric) | 0.17 g (more) | |
| SFA 14:0 (myristic) | 1.14 g (more) | |
| SFA 16:0 (palmitic) | 6.04 g (more) | |
| SFA 18:0 (stearic) | 3.07 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.69 g (more) | |
| MUFA 18:1 (oleic) | 8.84 g (more) | |
| MUFA 20:1 (gadoleic) | 0.06 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.65 g (more) | |
| PUFA 18:3 (linolenic) | 0.17 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | 0.02 g (more) | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.99 g | 4% |
| Sugars | 4.92 g (more) | |
| Vitamins | ||
| Vitamin A | 56.1 µg (more) | 6% |
| Retinol | 54.4 µg (more) | |
| Beta-carotene | 16.5 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 1.65 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 8.25 µg (more) | |
| Vitamin C | 0.82 mg (more) | 1% |
| Vitamin D | 0.99 µg (more) | 5% |
| Vitamin E | 0.31 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 5.28 µg (more) | 4% |
| Thiamin (B1) | 0.35 mg | 30% |
| Riboflavin (B2) | 0.4 mg (more) | 31% |
| Niacin (B3) | 6.98 mg | 44% |
| Vitamin B6 | 0.42 mg (more) | 25% |
| Folate | 77.6 µg (more) | |
| Folate, DFE | 99 µg (more) | 25% |
| Folate, food | 44.6 µg (more) | |
| Folic acid | 31.3 µg | |
| Vitamin B12 | 2.67 µg (more) | 111% |
| Vitamin B12, added | 0 µg | |
| Choline | 76.2 mg (more) | 14% |
| Minerals | ||
| Calcium | 282 mg (more) | 22% |
| Iron | 4.17 mg (more) | 23% |
| Magnesium | 36.3 mg (more) | 9% |
| Phosphorus | 327 mg (more) | 26% |
| Potassium | 361 mg (more) | 8% |
| Sodium | 723 mg (more) | 31% |
| Zinc | 5.15 mg (more) | 47% |
| Copper | 0.14 mg (more) | 15% |
| Selenium | 38.9 µg (more) | 71% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Hamburger, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 288 kcal | |
| Protein | 17.5 g | |
| Carbohydrates | 20.7 g (more) | |
| Fat | 14.4 g | |
| Alcohol | 0 g | |
| Water | 45.7 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.5 g | 28% |
| Monounsaturated fat | 5.78 g | |
| Polyunsaturated fat | 1.12 g (more) | |
| Cholesterol | 49 mg | 16% |
| SFA 4:0 (butyric) | <0.01 g | |
| SFA 6:0 (caproic) | <0.01 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g | |
| SFA 12:0 (lauric) | <0.01 g | |
| SFA 14:0 (myristic) | 0.41 g | |
| SFA 16:0 (palmitic) | 3.1 g | |
| SFA 18:0 (stearic) | 1.73 g | |
| MUFA 16:1 (palmitoleic) | 0.41 g | |
| MUFA 18:1 (oleic) | 5.23 g | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1 g | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.7 g (more) | 2% |
| Sugars | 3 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 2 µg | |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.3 µg (more) | 3% |
| Thiamin (B1) | 0.24 mg (more) | 20% |
| Riboflavin (B2) | 0.22 mg | 17% |
| Niacin (B3) | 4.83 mg (more) | 30% |
| Vitamin B6 | 0.28 mg (more) | 16% |
| Folate | 51 µg (more) | |
| Folate, DFE | 66 µg (more) | 16% |
| Folate, food | 29 µg (more) | |
| Folic acid | 22 µg (more) | |
| Vitamin B12 | 1.63 µg (more) | 68% |
| Vitamin B12, added | 0 µg | |
| Choline | 49.6 mg (more) | 9% |
| Minerals | ||
| Calcium | 66 mg | 5% |
| Iron | 2.83 mg (more) | 16% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 143 mg | 11% |
| Potassium | 229 mg (more) | 5% |
| Sodium | 355 mg | 15% |
| Zinc | 3.13 mg (more) | 28% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 23.8 µg (more) | 43% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Cheeseburger, NFS
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 296 kcal (more) | |
| Protein | 17.9 g (more) | |
| Carbohydrates | 18.7 g | |
| Fat | 16.2 g (more) | |
| Alcohol | 0 g | |
| Water | 45.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 6.86 g (more) | 34% |
| Monounsaturated fat | 5.86 g (more) | |
| Polyunsaturated fat | 1.11 g | |
| Cholesterol | 54 mg (more) | 18% |
| SFA 4:0 (butyric) | 0.08 g (more) | |
| SFA 6:0 (caproic) | 0.06 g (more) | |
| SFA 8:0 (caprylic) | 0.04 g (more) | |
| SFA 10:0 (capric) | 0.09 g (more) | |
| SFA 12:0 (lauric) | 0.1 g (more) | |
| SFA 14:0 (myristic) | 0.69 g (more) | |
| SFA 16:0 (palmitic) | 3.66 g (more) | |
| SFA 18:0 (stearic) | 1.86 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.42 g (more) | |
| MUFA 18:1 (oleic) | 5.36 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1 g | |
| PUFA 18:3 (linolenic) | 0.1 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g | |
| Carbohydrates | ||
| Fiber | 0.6 g | 2% |
| Sugars | 2.98 g | |
| Vitamins | ||
| Vitamin A | 34 µg (more) | 4% |
| Retinol | 33 µg (more) | |
| Beta-carotene | 10 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 1 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 5 µg (more) | |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.6 µg (more) | 3% |
| Vitamin E | 0.19 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.2 µg | 3% |
| Thiamin (B1) | 0.22 mg | 18% |
| Riboflavin (B2) | 0.24 mg (more) | 19% |
| Niacin (B3) | 4.23 mg | 26% |
| Vitamin B6 | 0.25 mg | 15% |
| Folate | 47 µg | |
| Folate, DFE | 60 µg | 15% |
| Folate, food | 27 µg | |
| Folic acid | 19 µg | |
| Vitamin B12 | 1.62 µg | 68% |
| Vitamin B12, added | 0 µg | |
| Choline | 46.2 mg | 8% |
| Minerals | ||
| Calcium | 171 mg (more) | 13% |
| Iron | 2.53 mg | 14% |
| Magnesium | 22 mg (more) | 5% |
| Phosphorus | 198 mg (more) | 16% |
| Potassium | 219 mg | 5% |
| Sodium | 438 mg (more) | 19% |
| Zinc | 3.12 mg | 28% |
| Copper | 0.08 mg | 9% |
| Selenium | 23.6 µg | 43% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Hamburger is FNDDS’s “Hamburger, NFS” and cheeseburger is “Cheeseburger, NFS”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.