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Rye vs. Hamburger — In-Depth Nutrition Comparison

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Important differences between rye and hamburgers

  • Rye has more manganese, fiber, copper, phosphorus, vitamin B5, and magnesium; however, hamburgers are richer in vitamin B12.
  • Rye's daily need coverage for manganese is 103% more.
  • Rye contains 17 times more fiber than hamburgers. Rye contains 15.1g of fiber, while hamburgers contain 0.9g.
  • Rye contains less saturated fat.
  • Hamburgers have a higher glycemic index. The glycemic index of hamburgers is 66, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Rye vs Hamburger 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
7
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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +125.7%
Contains more CopperCopper +303.3%
Contains more PhosphorusPhosphorus +144.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1087.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +325%
~equal in Iron ~2.88mg
~equal in Zinc ~2.87mg

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
7
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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45.6%
Contains more Vitamin B5Vitamin B5 +369.7%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.25mg

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% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more CarbsCarbs +214.8%
Contains more ProteinProtein +65.2%
Contains more FatsFats +781%
Contains more WaterWater +302.5%
Contains more OtherOther +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +101.8%
Contains more Mono. FatMonounsaturated fat +2541.8%

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
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more SucroseSucrose +222.7%
Contains more GlucoseGlucose +625%
Contains more FructoseFructose +1745.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~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 Hamburger
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Hamburger DV% diff.
Manganese 2.577mg 0.217mg 103%
Vitamin B12 0µg 1.44µg 60%
Fiber 15.1g 0.9g 57%
Copper 0.367mg 0.091mg 31%
Phosphorus 332mg 136mg 28%
Selenium 13.9µg 25%
Vitamin B5 1.456mg 0.31mg 23%
Saturated fat 0.197g 5.096g 22%
Magnesium 110mg 20mg 21%
Fats 1.63g 14.36g 20%
Sodium 2mg 414mg 18%
Carbs 75.86g 24.1g 17%
Cholesterol 0mg 47mg 16%
Monounsaturated fat 0.208g 5.495g 13%
Protein 10.34g 17.08g 13%
Potassium 510mg 226mg 8%
Calcium 24mg 102mg 8%
Vitamin B1 0.316mg 0.217mg 8%
Vitamin B6 0.294mg 0.203mg 7%
Vitamin B3 4.27mg 5.365mg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Folate 38µg 56µg 5%
Iron 2.63mg 2.88mg 3%
Polyunsaturated fat 0.767g 0.38g 3%
Calories 338kcal 295kcal 2%
Fructose 0.11g 2.03g 2%
Zinc 2.65mg 2.87mg 2%
Net carbs 60.76g 23.2g N/A
Sugar 0.98g 4.15g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.251mg 0.25mg 0%
Trans fat 0g 0.814g N/A
Tryptophan 0.108mg 0.206mg 0%
Threonine 0.289mg 0.666mg 0%
Isoleucine 0.208mg 0.716mg 0%
Leucine 0.563mg 1.319mg 0%
Lysine 0.286mg 1.226mg 0%
Methionine 0.153mg 0.37mg 0%
Phenylalanine 0.435mg 0.677mg 0%
Valine 0.317mg 0.823mg 0%
Histidine 0.189mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
98%
Rye
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 412mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 4.899g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is cheaper?
Hamburger
Hamburger 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.

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

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.