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Veggie burger vs. Rye — In-Depth Nutrition Comparison

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How are veggie burgers and rye different?

  • Veggie burgers are higher in vitamin B1, vitamin B12, folate, and selenium; however, rye is richer in manganese, fiber, vitamin B5, copper, and phosphorus.
  • Daily need coverage for vitamin B1 for veggie burgers is 195% higher.
  • Rye has less sodium.
  • Rye has a lower glycemic index (34) than veggie burgers (59).

Veggie burgers or soyburgers, unprepared and Rye grain are the varieties used in this article.

Infographic

Veggie burger vs Rye infographic
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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%
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%
Contains more CalciumCalcium +466.7%
Contains more SeleniumSelenium +62.6%
Contains more MagnesiumMagnesium +96.4%
Contains more PotassiumPotassium +53.2%
Contains more CopperCopper +83.5%
Contains more ZincZinc +110.3%
Contains more PhosphorusPhosphorus +61.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +171%
~equal in Iron ~2.63mg

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%
Rye
Rye
5
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +738.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +226.3%
Contains more Vitamin EVitamin E +269.6%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +403.8%
Contains more Vitamin KVitamin K +40.5%
Contains more CholineCholine +56.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B6 ~0.294mg

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
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
Contains more ProteinProtein +51.8%
Contains more FatsFats +286.5%
Contains more WaterWater +477.5%
Contains more OtherOther +60.5%
Contains more CarbsCarbs +431.6%

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
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
Contains more Mono. FatMonounsaturated fat +754.8%
Contains more Poly. FatPolyunsaturated fat +163.8%
Contains less Sat. FatSaturated fat -86.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +62.5%
Contains more FructoseFructose +18.2%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +14.5%
~equal in Maltose ~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.
Veggie burger Rye
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veggie burger Rye DV% diff.
Vitamin B1 2.651mg 0.316mg 195%
Vitamin B12 2.01µg 0µg 84%
Manganese 0.951mg 2.577mg 71%
Fiber 4.9g 15.1g 41%
Sodium 569mg 2mg 25%
Vitamin B5 0.289mg 1.456mg 23%
Folate 124µg 38µg 22%
Carbs 14.27g 75.86g 21%
Copper 0.2mg 0.367mg 19%
Phosphorus 206mg 332mg 18%
Selenium 22.6µg 13.9µg 16%
Magnesium 56mg 110mg 13%
Zinc 1.26mg 2.65mg 13%
Calcium 136mg 24mg 11%
Protein 15.7g 10.34g 11%
Polyunsaturated fat 2.023g 0.767g 8%
Calories 177kcal 338kcal 8%
Fats 6.3g 1.63g 7%
Saturated fat 1.44g 0.197g 6%
Vitamin C 4.5mg 0mg 5%
Potassium 333mg 510mg 5%
Vitamin E 0.23mg 0.85mg 4%
Monounsaturated fat 1.778g 0.208g 4%
Iron 2.41mg 2.63mg 3%
Vitamin B3 3.753mg 4.27mg 3%
Choline 19.4mg 30.4mg 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin K 4.2µg 5.9µg 1%
Vitamin B6 0.303mg 0.294mg 1%
Vitamin B2 0.244mg 0.251mg 1%
Net carbs 9.37g 60.76g N/A
Sugar 1.07g 0.98g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.162mg 0.108mg 0%
Threonine 0.605mg 0.289mg 0%
Isoleucine 0.78mg 0.208mg 0%
Leucine 1.399mg 0.563mg 0%
Lysine 1.004mg 0.286mg 0%
Methionine 0.291mg 0.153mg 0%
Phenylalanine 0.885mg 0.435mg 0%
Valine 0.89mg 0.317mg 0%
Histidine 0.465mg 0.189mg 0%
Fructose 0.13g 0.11g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger Rye
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
97%
Veggie burger
35%
Rye
Minerals Daily Need Coverage Score
71%
Veggie burger
98%
Rye

Comparison summary

Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 567mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.243g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients
  2. 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.