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Cereal vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 9.37g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Rye
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
25
Rye
Mineral Summary Score
111
Cereal
48
Rye

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Rye
Contains more Iron +1195.1%
Contains more Zinc +186.8%
Contains more Calcium +140%
Contains more Potassium +385.7%
Contains more Magnesium +478.9%
Contains more Copper +167.9%
Contains more Phosphorus +331.2%
Contains less Sodium -99.7%
Contains more Iron +1195.1%
Contains more Zinc +186.8%
Contains more Calcium +140%
Contains more Potassium +385.7%
Contains more Magnesium +478.9%
Contains more Copper +167.9%
Contains more Phosphorus +331.2%
Contains less Sodium -99.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
6
:
6
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +25281.8%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +25281.8%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
62%
Rye
Carbohydrates
87%
Cereal
76%
Rye
Fats
5%
Cereal
8%
Rye

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Rye Opinion
Calories 378 338 Cereal
Protein 6.06 10.34 Rye
Fats 1.08 1.63 Rye
Vitamin C 38.5 0 Cereal
Carbs 86.85 75.86 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Rye
Iron 34.06 2.63 Cereal
Calcium 10 24 Rye
Potassium 105 510 Rye
Magnesium 19 110 Rye
Sugars 10.35 0.98 Cereal
Fiber 1.4 15.1 Rye
Copper 0.137 0.367 Rye
Zinc 7.6 2.65 Cereal
Starch
Phosphorus 77 332 Rye
Sodium 795 2 Rye
Vitamin A 2792 11 Cereal
Vitamin E 0.08 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 6.288 0.316 Cereal
Vitamin B2 3.87 0.251 Cereal
Vitamin B3 29.62 4.27 Cereal
Vitamin B5 0.226 1.456 Rye
Vitamin B6 5.986 0.294 Cereal
Vitamin B12 0 Rye
Vitamin K 0 5.9 Rye
Folic acid (B9) 0 Rye
Trans Fat 0 Cereal
Saturated Fat 0.26 0.197 Rye
Monounsaturated Fat 0.204 0.208 Rye
Polyunsaturated fat 0.354 0.767 Rye
Tryptophan 0.066 0.108 Rye
Threonine 0.241 0.289 Rye
Isoleucine 0.26 0.208 Cereal
Leucine 0.767 0.563 Cereal
Lysine 0.113 0.286 Rye
Methionine 0.13 0.153 Rye
Phenylalanine 0.365 0.435 Rye
Valine 0.344 0.317 Cereal
Histidine 0.162 0.189 Rye
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.