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  6. Veggie burger vs. Rice

Veggie burger vs. Rice — In-Depth Nutrition Comparison

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Important differences between veggie burgers and rice

  • Rice has less vitamin B1, vitamin B12, selenium, phosphorus, manganese, fiber, vitamin B2, folate, and vitamin B6.
  • Veggie burgers' daily need coverage for vitamin B1 is 207% more.
  • Rice is lower in sodium.

The food varieties used in the comparison are Veggie burgers or soyburgers, unprepared and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Rice
Rice
1
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 +366.7%
Contains more CalciumCalcium +1260%
Contains more PotassiumPotassium +851.4%
Contains more IronIron +100.8%
Contains more CopperCopper +189.9%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +379.1%
Contains more ManganeseManganese +101.5%
Contains more SeleniumSelenium +201.3%
Contains less SodiumSodium -99.8%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Rice
Rice
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +1526.4%
Contains more Vitamin B2Vitamin B2 +1776.9%
Contains more Vitamin B3Vitamin B3 +154.3%
Contains more Vitamin B6Vitamin B6 +225.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113.8%
Contains more CholineCholine +823.8%
Contains more Vitamin B5Vitamin B5 +34.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Rice DV% diff.
Vitamin B1 2.651mg 0.163mg 207%
Vitamin B12 2.01µg 0µg 84%
Selenium 22.6µg 7.5µg 27%
Protein 15.7g 2.69g 26%
Sodium 569mg 1mg 25%
Phosphorus 206mg 43mg 23%
Manganese 0.951mg 0.472mg 21%
Vitamin B2 0.244mg 0.013mg 18%
Fiber 4.9g 0.4g 18%
Folate 124µg 58µg 17%
Vitamin B6 0.303mg 0.093mg 16%
Copper 0.2mg 0.069mg 15%
Iron 2.41mg 1.2mg 15%
Vitamin B3 3.753mg 1.476mg 14%
Polyunsaturated fat 2.023g 0.076g 13%
Calcium 136mg 10mg 13%
Magnesium 56mg 12mg 10%
Fats 6.3g 0.28g 9%
Potassium 333mg 35mg 9%
Zinc 1.26mg 0.49mg 7%
Saturated fat 1.44g 0.077g 6%
Vitamin C 4.5mg 0mg 5%
Carbs 14.27g 28.17g 5%
Vitamin K 4.2µg 0µg 4%
Monounsaturated fat 1.778g 0.088g 4%
Choline 19.4mg 2.1mg 3%
Calories 177kcal 130kcal 2%
Vitamin B5 0.289mg 0.39mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.23mg 0.04mg 1%
Net carbs 9.37g 27.77g N/A
Sugar 1.07g 0.05g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.031mg 0%
Threonine 0.605mg 0.096mg 0%
Isoleucine 0.78mg 0.116mg 0%
Leucine 1.399mg 0.222mg 0%
Lysine 1.004mg 0.097mg 0%
Methionine 0.291mg 0.063mg 0%
Phenylalanine 0.885mg 0.144mg 0%
Valine 0.89mg 0.164mg 0%
Histidine 0.465mg 0.063mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rice
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 +483.6%
Contains more FatsFats +2150%
Contains more OtherOther +500%
Contains more CarbsCarbs +97.4%
Contains more WaterWater +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Rice
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 +1920.5%
Contains more Poly. FatPolyunsaturated fat +2561.8%
Contains less Sat. FatSaturated fat -94.7%

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.