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McDonald's Big Mac vs. Rice — In-Depth Nutrition Comparison

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Important differences between mcDonald's Big Mac and rice

  • McDonald's Big Mac has more vitamin B12, vitamin B2, zinc, vitamin B3, phosphorus, and calcium; however, rice has more manganese.
  • McDonald's Big Mac's daily need coverage for vitamin B12 is 37% more.

The food varieties used in the comparison are McDONALD'S, BIG MAC and Rice, white, long-grain, regular, enriched, cooked.

Infographic

McDonald's Big Mac vs Rice 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1060%
Contains more PotassiumPotassium +417.1%
Contains more IronIron +66.7%
Contains more CopperCopper +42%
Contains more ZincZinc +289.8%
Contains more PhosphorusPhosphorus +183.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +129.1%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +1507.7%
Contains more Vitamin B3Vitamin B3 +129.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +339.4%
Contains more FatsFats +5242.9%
Contains more OtherOther +338.1%
Contains more CarbsCarbs +40.3%
Contains more WaterWater +33.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +3847.7%
Contains more Poly. FatPolyunsaturated fat +302.6%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
McDonald's Big Mac Rice
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Rice DV% diff.
Vitamin B12 0.88µg 0µg 37%
Fats 14.96g 0.28g 23%
Sodium 460mg 1mg 20%
Protein 11.82g 2.69g 18%
Saturated fat 3.803g 0.077g 17%
Vitamin B2 0.209mg 0.013mg 15%
Selenium 7.5µg 14%
Zinc 1.91mg 0.49mg 13%
Cholesterol 36mg 0mg 12%
Manganese 0.206mg 0.472mg 12%
Vitamin B3 3.384mg 1.476mg 12%
Phosphorus 122mg 43mg 11%
Calcium 116mg 10mg 11%
Iron 2mg 1.2mg 10%
Vitamin B5 0.39mg 8%
Monounsaturated fat 3.474g 0.088g 8%
Vitamin B6 0.093mg 7%
Calories 257kcal 130kcal 6%
Fiber 1.6g 0.4g 5%
Potassium 181mg 35mg 4%
Copper 0.098mg 0.069mg 3%
Carbs 20.08g 28.17g 3%
Folate 46µg 58µg 3%
Fructose 1.69g 2%
Polyunsaturated fat 0.306g 0.076g 2%
Magnesium 20mg 12mg 2%
Vitamin B1 0.176mg 0.163mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 18.48g 27.77g N/A
Sugar 3.97g 0.05g N/A
Vitamin E 0.04mg 0%
Trans fat 0.588g N/A
Choline 2.1mg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
McDonald's Big Mac Rice
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
23%
McDonald's Big Mac
12%
Rice
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
22%
Rice

Comparison summary

Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.92g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 3.726g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 6)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $1)
Which food is richer in minerals?
McDonald's Big Mac
McDonald's Big Mac is relatively richer in minerals
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.