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  6. Egg vs. Rye

Egg vs. Rye — In-Depth Nutrition Comparison

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Differences between Egg and Rye

  • Egg has more Copper, Choline, Vitamin B12, and Selenium, while Rye has more Manganese, Fiber, Vitamin B3, Magnesium, and Phosphorus.
  • Egg's daily need coverage for Copper is 181% higher.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Rye grain.

Infographic

Egg vs Rye 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.
Egg
Egg
3
:
7
Rye
Rye
Contains more Calcium +108.3%
Contains more Copper +445%
Contains more Selenium +121.6%
Contains more Iron +121%
Contains more Magnesium +1000%
Contains more Phosphorus +93%
Contains more Potassium +304.8%
Contains less Sodium -98.4%
Contains more Zinc +152.4%
Contains more Manganese +9811.5%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +108.3%
Contains more Copper +445%
Contains more Selenium +121.6%
Contains more Iron +121%
Contains more Magnesium +1000%
Contains more Phosphorus +93%
Contains more Potassium +304.8%
Contains less Sodium -98.4%
Contains more Zinc +152.4%
Contains more Manganese +9811.5%

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.
Egg
Egg
6
:
5
Rye
Rye
Contains more Vitamin A +4627.3%
Contains more Vitamin E +21.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +104.4%
Contains more Folate +15.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +378.8%
Contains more Vitamin B3 +6571.9%
Contains more Vitamin B6 +143%
Contains more Vitamin K +1866.7%
Equal in Vitamin B5 - 1.456
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +4627.3%
Contains more Vitamin E +21.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +104.4%
Contains more Folate +15.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +378.8%
Contains more Vitamin B3 +6571.9%
Contains more Vitamin B6 +143%
Contains more Vitamin K +1866.7%
Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Rye
Rye
Contains more Protein +21.7%
Contains more Fats +550.9%
Contains more Water +604%
Contains more Carbs +6673.2%
Contains more Other +46.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Rye
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 Protein +21.7%
Contains more Fats +550.9%
Contains more Water +604%
Contains more Carbs +6673.2%
Contains more Other +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1860.1%
Contains more Polyunsaturated fat +84.4%
Contains less Saturated Fat -94%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1860.1%
Contains more Polyunsaturated fat +84.4%
Contains less Saturated Fat -94%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Rye Opinion
Net carbs 1.12g 60.76g Rye
Protein 12.58g 10.34g Egg
Fats 10.61g 1.63g Egg
Carbs 1.12g 75.86g Rye
Calories 155kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 1.12g 0.98g Rye
Fiber 0g 15.1g Rye
Calcium 50mg 24mg Egg
Iron 1.19mg 2.63mg Rye
Magnesium 10mg 110mg Rye
Phosphorus 172mg 332mg Rye
Potassium 126mg 510mg Rye
Sodium 124mg 2mg Rye
Zinc 1.05mg 2.65mg Rye
Copper 2mg 0.367mg Egg
Manganese 0.026mg 2.577mg Rye
Selenium 30.8µg 13.9µg Egg
Vitamin A 520IU 11IU Egg
Vitamin A RAE 149µg 1µg Egg
Vitamin E 1.03mg 0.85mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.316mg Rye
Vitamin B2 0.513mg 0.251mg Egg
Vitamin B3 0.064mg 4.27mg Rye
Vitamin B5 1.398mg 1.456mg Rye
Vitamin B6 0.121mg 0.294mg Rye
Folate 44µg 38µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 5.9µg Rye
Tryptophan 0.153mg 0.108mg Egg
Threonine 0.604mg 0.289mg Egg
Isoleucine 0.686mg 0.208mg Egg
Leucine 1.075mg 0.563mg Egg
Lysine 0.904mg 0.286mg Egg
Methionine 0.392mg 0.153mg Egg
Phenylalanine 0.668mg 0.435mg Egg
Valine 0.767mg 0.317mg Egg
Histidine 0.298mg 0.189mg Egg
Cholesterol 373mg 0mg Rye
Saturated Fat 3.267g 0.197g Rye
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.208g Egg
Polyunsaturated fat 1.414g 0.767g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Rye
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
45%
Egg
36%
Rye
Minerals Daily Need Coverage Score
103%
Egg
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.07g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 34)
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.