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  6. Veggie burger vs. Brown rice

Veggie burger vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Veggie burger and Brown rice

  • Veggie burger is richer than Brown rice in Vitamin B1, Vitamin B12, Selenium, Folate, Iron, Phosphorus, Vitamin B6, Vitamin B2, and Calcium.
  • Daily need coverage for Vitamin B1 from Veggie burger is 206% higher.
  • Brown rice contains less Sodium.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Rice, brown, long-grain, cooked.

Infographic

Veggie burger vs Brown 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.
Veggie burger
Veggie burger
8
:
2
Brown rice
Brown rice
Contains more Calcium +4433.3%
Contains more Iron +330.4%
Contains more Magnesium +43.6%
Contains more Phosphorus +100%
Contains more Potassium +287.2%
Contains more Zinc +77.5%
Contains more Copper +88.7%
Contains more Selenium +289.7%
Contains less Sodium -99.3%
Equal in Manganese - 0.974
Veggie burger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +4433.3%
Contains more Iron +330.4%
Contains more Magnesium +43.6%
Contains more Phosphorus +100%
Contains more Potassium +287.2%
Contains more Zinc +77.5%
Contains more Copper +88.7%
Contains more Selenium +289.7%
Contains less Sodium -99.3%
Equal in Manganese - 0.974

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.
Veggie burger
Veggie burger
10
:
1
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +35.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1389.3%
Contains more Vitamin B2 +253.6%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B6 +146.3%
Contains more Folate +1277.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2000%
Contains more Vitamin B5 +31.5%
Veggie burger
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +35.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1389.3%
Contains more Vitamin B2 +253.6%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B6 +146.3%
Contains more Folate +1277.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2000%
Contains more Vitamin B5 +31.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veggie burger
Veggie burger
3
:
2
Brown rice
Brown rice
Contains more Protein +473%
Contains more Fats +549.5%
Contains more Other +472.7%
Contains more Carbs +79.3%
Contains more Water +14.8%
Veggie burger
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +473%
Contains more Fats +549.5%
Contains more Other +472.7%
Contains more Carbs +79.3%
Contains more Water +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veggie burger
Veggie burger
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +381.8%
Contains more Polyunsaturated fat +452.7%
Contains less Saturated Fat -81.9%
Veggie burger
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +381.8%
Contains more Polyunsaturated fat +452.7%
Contains less Saturated Fat -81.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Veggie burger
Veggie burger
4
:
1
Brown rice
Brown rice
Contains more Sucrose +158.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Starch +328.9%
Veggie burger
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
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +158.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Starch +328.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veggie burger Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Veggie burger Brown rice Opinion
Net carbs 9.37g 23.98g Brown rice
Protein 15.7g 2.74g Veggie burger
Fats 6.3g 0.97g Veggie burger
Carbs 14.27g 25.58g Brown rice
Calories 177kcal 123kcal Veggie burger
Starch 5.78g 24.79g Brown rice
Fructose 0.13g 0g Veggie burger
Sugar 1.07g 0.24g Brown rice
Fiber 4.9g 1.6g Veggie burger
Calcium 136mg 3mg Veggie burger
Iron 2.41mg 0.56mg Veggie burger
Magnesium 56mg 39mg Veggie burger
Phosphorus 206mg 103mg Veggie burger
Potassium 333mg 86mg Veggie burger
Sodium 569mg 4mg Brown rice
Zinc 1.26mg 0.71mg Veggie burger
Copper 0.2mg 0.106mg Veggie burger
Manganese 0.951mg 0.974mg Brown rice
Selenium 22.6µg 5.8µg Veggie burger
Vitamin A 16IU 0IU Veggie burger
Vitamin A RAE 1µg 0µg Veggie burger
Vitamin E 0.23mg 0.17mg Veggie burger
Vitamin C 4.5mg 0mg Veggie burger
Vitamin B1 2.651mg 0.178mg Veggie burger
Vitamin B2 0.244mg 0.069mg Veggie burger
Vitamin B3 3.753mg 2.561mg Veggie burger
Vitamin B5 0.289mg 0.38mg Brown rice
Vitamin B6 0.303mg 0.123mg Veggie burger
Folate 124µg 9µg Veggie burger
Vitamin B12 2.01µg 0µg Veggie burger
Vitamin K 4.2µg 0.2µg Veggie burger
Tryptophan 0.162mg 0.033mg Veggie burger
Threonine 0.605mg 0.095mg Veggie burger
Isoleucine 0.78mg 0.109mg Veggie burger
Leucine 1.399mg 0.214mg Veggie burger
Lysine 1.004mg 0.099mg Veggie burger
Methionine 0.291mg 0.058mg Veggie burger
Phenylalanine 0.885mg 0.133mg Veggie burger
Valine 0.89mg 0.151mg Veggie burger
Histidine 0.465mg 0.066mg Veggie burger
Cholesterol 5mg 0mg Brown rice
Saturated Fat 1.44g 0.26g Brown rice
Monounsaturated Fat 1.778g 0.369g Veggie burger
Polyunsaturated fat 2.023g 0.366g Veggie burger
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.081g 0.011g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Brown rice
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
104%
Veggie burger
14%
Brown rice
Minerals Daily Need Coverage Score
71%
Veggie burger
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 7)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 565mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.18g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.