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Rye vs. Cheeseburger — In-Depth Nutrition Comparison

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Differences between rye and cheeseburgers

  • Rye has more manganese, fiber, copper, phosphorus, magnesium, and vitamin B5, while cheeseburgers have more vitamin B12.
  • Rye's daily need coverage for manganese is 98% higher.
  • Cheeseburgers contain 8 times less fiber than rye. Rye contains 15.1g of fiber, while cheeseburgers contain 2g.
  • The amount of saturated fat in rye is lower.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of cheeseburgers is 66.

The food types used in this comparison are Rye grain and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Rye vs Cheeseburger 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +323.1%
Contains more PotassiumPotassium +160.2%
Contains more CopperCopper +230.6%
Contains more PhosphorusPhosphorus +106.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +715.5%
Contains more CalciumCalcium +395.8%
Contains more SeleniumSelenium +41%
~equal in Iron ~2.71mg
~equal in Zinc ~2.49mg

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.
Rye
Rye
4
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin EVitamin E +63.5%
Contains more Vitamin B5Vitamin B5 +167.2%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin KVitamin K +40.5%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.293mg
~equal in Choline ~28.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more CarbsCarbs +170.6%
Contains more ProteinProtein +59.7%
Contains more FatsFats +803.1%
Contains more WaterWater +264.4%
Contains more OtherOther +34.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +2502.4%
Contains more Poly. FatPolyunsaturated fat +116.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1000%
Contains more FructoseFructose +1663.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Cheeseburger
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Cheeseburger DV% diff.
Manganese 2.577mg 0.316mg 98%
Fiber 15.1g 2g 52%
Vitamin B12 0µg 0.76µg 32%
Saturated fat 0.197g 6.473g 29%
Copper 0.367mg 0.111mg 28%
Phosphorus 332mg 161mg 24%
Sodium 2mg 515mg 22%
Fats 1.63g 14.72g 20%
Magnesium 110mg 26mg 20%
Vitamin B5 1.456mg 0.545mg 18%
Carbs 75.86g 28.03g 16%
Cholesterol 0mg 43mg 14%
Monounsaturated fat 0.208g 5.413g 13%
Protein 10.34g 16.51g 12%
Selenium 13.9µg 19.6µg 10%
Calcium 24mg 119mg 10%
Vitamin B2 0.251mg 0.363mg 9%
Potassium 510mg 196mg 9%
Starch 19.87g 8%
Folate 38µg 70µg 8%
Vitamin B3 4.27mg 5.217mg 6%
Polyunsaturated fat 0.767g 1.658g 6%
Vitamin A 1µg 50µg 5%
Vitamin B6 0.294mg 0.228mg 5%
Fructose 0.11g 1.94g 2%
Calories 338kcal 308kcal 2%
Vitamin B1 0.316mg 0.293mg 2%
Vitamin E 0.85mg 0.52mg 2%
Vitamin K 5.9µg 4.2µg 1%
Zinc 2.65mg 2.49mg 1%
Iron 2.63mg 2.71mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 60.76g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.98g 4.88g N/A
Trans fat 0g 0.57g N/A
Choline 30.4mg 28.9mg 0%
Tryptophan 0.108mg 0.155mg 0%
Threonine 0.289mg 0.571mg 0%
Isoleucine 0.208mg 0.755mg 0%
Leucine 0.563mg 1.316mg 0%
Lysine 0.286mg 0.784mg 0%
Methionine 0.153mg 0.377mg 0%
Phenylalanine 0.435mg 0.755mg 0%
Valine 0.317mg 0.881mg 0%
Histidine 0.189mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cheeseburger
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
35%
Rye
42%
Cheeseburger
Minerals Daily Need Coverage Score
98%
Rye
56%
Cheeseburger

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 6.276g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.