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Rye vs. Avocado — In-Depth Nutrition Comparison

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How are Rye and Avocado different?

  • Rye has more Manganese, Phosphorus, Fiber, Iron, Selenium, Vitamin B1, Copper, Magnesium, Zinc, and Vitamin B3 than Avocado.
  • Daily need coverage for Manganese from Rye is 106% higher.
  • Rye contains 35 times more Selenium than Avocado. While Rye contains 13.9µg of Selenium, Avocado contains only 0.4µg.

Rye grain and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Rye vs Avocado 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.
Rye
10
:
Contains more Calcium +100%
Contains more Iron +378.2%
Contains more Magnesium +279.3%
Contains more Phosphorus +538.5%
Contains less Sodium -71.4%
Contains more Zinc +314.1%
Contains more Copper +93.2%
Contains more Manganese +1714.8%
Contains more Selenium +3375%
Equal in Potassium - 485
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +100%
Contains more Iron +378.2%
Contains more Magnesium +279.3%
Contains more Phosphorus +538.5%
Contains less Sodium -71.4%
Contains more Zinc +314.1%
Contains more Copper +93.2%
Contains more Manganese +1714.8%
Contains more Selenium +3375%
Equal in Potassium - 485

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.
Rye
5
:
Contains more Vitamin B1 +371.6%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B6 +14.4%
Contains more Vitamin A +1227.3%
Contains more Vitamin E +143.5%
Contains more Vitamin C +∞%
Contains more Folate +113.2%
Contains more Vitamin K +255.9%
Equal in Vitamin B5 - 1.389
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +371.6%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B6 +14.4%
Contains more Vitamin A +1227.3%
Contains more Vitamin E +143.5%
Contains more Vitamin C +∞%
Contains more Folate +113.2%
Contains more Vitamin K +255.9%
Equal in Vitamin B5 - 1.389

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
2
:
Contains more Protein +417%
Contains more Carbs +789.3%
Contains more Fats +799.4%
Contains more Water +590.8%
Equal in Other - 1.58
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +417%
Contains more Carbs +789.3%
Contains more Fats +799.4%
Contains more Water +590.8%
Equal in Other - 1.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
1
:
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +4611.1%
Contains more Polyunsaturated fat +136.8%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +4611.1%
Contains more Polyunsaturated fat +136.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
1
:
Contains more Sucrose +1083.3%
Contains more Starch +∞%
Contains more Glucose +131.3%
Contains more Galactose +∞%
Equal in Fructose - 0.12
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +1083.3%
Contains more Starch +∞%
Contains more Glucose +131.3%
Contains more Galactose +∞%
Equal in Fructose - 0.12

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Avocado Opinion
Net carbs 60.76g 1.83g Rye
Protein 10.34g 2g Rye
Fats 1.63g 14.66g Avocado
Carbs 75.86g 8.53g Rye
Calories 338kcal 160kcal Rye
Starch 0.11g Avocado
Fructose 0.11g 0.12g Avocado
Sugar 0.98g 0.66g Avocado
Fiber 15.1g 6.7g Rye
Calcium 24mg 12mg Rye
Iron 2.63mg 0.55mg Rye
Magnesium 110mg 29mg Rye
Phosphorus 332mg 52mg Rye
Potassium 510mg 485mg Rye
Sodium 2mg 7mg Rye
Zinc 2.65mg 0.64mg Rye
Copper 0.367mg 0.19mg Rye
Manganese 2.577mg 0.142mg Rye
Selenium 13.9µg 0.4µg Rye
Vitamin A 11IU 146IU Avocado
Vitamin A RAE 1µg 7µg Avocado
Vitamin E 0.85mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.316mg 0.067mg Rye
Vitamin B2 0.251mg 0.13mg Rye
Vitamin B3 4.27mg 1.738mg Rye
Vitamin B5 1.456mg 1.389mg Rye
Vitamin B6 0.294mg 0.257mg Rye
Folate 38µg 81µg Avocado
Vitamin K 5.9µg 21µg Avocado
Tryptophan 0.108mg 0.025mg Rye
Threonine 0.289mg 0.073mg Rye
Isoleucine 0.208mg 0.084mg Rye
Leucine 0.563mg 0.143mg Rye
Lysine 0.286mg 0.132mg Rye
Methionine 0.153mg 0.038mg Rye
Phenylalanine 0.435mg 0.097mg Rye
Valine 0.317mg 0.107mg Rye
Histidine 0.189mg 0.049mg Rye
Saturated Fat 0.197g 2.126g Rye
Monounsaturated Fat 0.208g 9.799g Avocado
Polyunsaturated fat 0.767g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Avocado
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
36%
Rye
35%
Avocado
Minerals Daily Need Coverage Score
98%
Rye
21%
Avocado

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.929g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.4)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.32g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.