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

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The main differences between McDonald's Big Mac and Veggie burger

  • Veggie burger is richer than McDonald's Big Mac in Vitamin B1, Vitamin B12, Manganese, Folate, Fiber, Phosphorus, Copper, and Magnesium.
  • Daily need coverage for Vitamin B1 from Veggie burger is 206% higher.
  • McDonald's Big Mac contains 7 times more Cholesterol than Veggie burger. McDonald's Big Mac contains 36mg of Cholesterol, while Veggie burger contains 5mg.

Food types used in this article are McDONALD'S, BIG MAC and Veggie burgers or soyburgers, unprepared.

Infographic

McDonald's Big Mac vs Veggie burger 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.
Contains less Sodium -19.2%
Contains more Zinc +51.6%
Contains more Calcium +17.2%
Contains more Iron +20.5%
Contains more Magnesium +180%
Contains more Phosphorus +68.9%
Contains more Potassium +84%
Contains more Copper +104.1%
Contains more Manganese +361.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 75% 15% 53% 16% 60% 53% 33% 27% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Contains less Sodium -19.2%
Contains more Zinc +51.6%
Contains more Calcium +17.2%
Contains more Iron +20.5%
Contains more Magnesium +180%
Contains more Phosphorus +68.9%
Contains more Potassium +84%
Contains more Copper +104.1%
Contains more Manganese +361.7%

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.
:
Contains more Vitamin A +1075%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +1406.3%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +10.9%
Contains more Folate +169.6%
Contains more Vitamin B12 +128.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 2% 44% 49% 64% 0% 0% 35% 111% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Contains more Vitamin A +1075%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +1406.3%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +10.9%
Contains more Folate +169.6%
Contains more Vitamin B12 +128.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +137.5%
Contains more Carbs +40.7%
Contains more Protein +32.8%
Contains more Water +19.3%
Contains more Other +37%
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
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
Contains more Fats +137.5%
Contains more Carbs +40.7%
Contains more Protein +32.8%
Contains more Water +19.3%
Contains more Other +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +95.4%
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +561.1%
50% 46% 4%
Saturated Fat: 3.803 g
Monounsaturated Fat: 3.474 g
Polyunsaturated fat: 0.306 g
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
Contains more Monounsaturated Fat +95.4%
Contains less Saturated Fat -62.1%
Contains more Polyunsaturated fat +561.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +300%
Contains more Fructose +1200%
Contains more Lactose +433.3%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +34.8%
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 g
Galactose: 0 g
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +300%
Contains more Fructose +1200%
Contains more Lactose +433.3%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +34.8%

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 Veggie burger
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Veggie burger Opinion
Net carbs 18.48g 9.37g McDonald's Big Mac
Protein 11.82g 15.7g Veggie burger
Fats 14.96g 6.3g McDonald's Big Mac
Carbs 20.08g 14.27g McDonald's Big Mac
Calories 257kcal 177kcal McDonald's Big Mac
Starch 5.78g Veggie burger
Fructose 1.69g 0.13g McDonald's Big Mac
Sugar 3.97g 1.07g Veggie burger
Fiber 1.6g 4.9g Veggie burger
Calcium 116mg 136mg Veggie burger
Iron 2mg 2.41mg Veggie burger
Magnesium 20mg 56mg Veggie burger
Phosphorus 122mg 206mg Veggie burger
Potassium 181mg 333mg Veggie burger
Sodium 460mg 569mg McDonald's Big Mac
Zinc 1.91mg 1.26mg McDonald's Big Mac
Copper 0.098mg 0.2mg Veggie burger
Manganese 0.206mg 0.951mg Veggie burger
Selenium 22.6µg Veggie burger
Vitamin A 188IU 16IU McDonald's Big Mac
Vitamin A RAE 1µg Veggie burger
Vitamin E 0.23mg Veggie burger
Vitamin C 0.4mg 4.5mg Veggie burger
Vitamin B1 0.176mg 2.651mg Veggie burger
Vitamin B2 0.209mg 0.244mg Veggie burger
Vitamin B3 3.384mg 3.753mg Veggie burger
Vitamin B5 0.289mg Veggie burger
Vitamin B6 0.303mg Veggie burger
Folate 46µg 124µg Veggie burger
Vitamin B12 0.88µg 2.01µg Veggie burger
Vitamin K 4.2µg Veggie burger
Tryptophan 0.162mg Veggie burger
Threonine 0.605mg Veggie burger
Isoleucine 0.78mg Veggie burger
Leucine 1.399mg Veggie burger
Lysine 1.004mg Veggie burger
Methionine 0.291mg Veggie burger
Phenylalanine 0.885mg Veggie burger
Valine 0.89mg Veggie burger
Histidine 0.465mg Veggie burger
Cholesterol 36mg 5mg Veggie burger
Trans Fat 0.588g Veggie burger
Saturated Fat 3.803g 1.44g Veggie burger
Monounsaturated Fat 3.474g 1.778g McDonald's Big Mac
Polyunsaturated fat 0.306g 2.023g Veggie burger
Omega-3 - ALA 0.081g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
McDonald's Big Mac Veggie burger
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
McDonald's Big Mac
104%
Veggie burger
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 2.9g)
Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Veggie burger
Veggie burger is lower in Saturated Fat (difference - 2.363g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 7)
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 contains less Sodium?
McDonald's Big Mac
McDonald's Big Mac contains less Sodium (difference - 109mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.