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Rye vs. Cereal — In-Depth Nutrition Comparison

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Significant differences between Rye and Cereal

  • Rye has more Manganese, and Fiber, however, Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 498% more than Rye.
  • Cereal has 11 times less Fiber than Rye. Rye has 15.1g of Fiber, while Cereal has 1.4g.

Specific food types used in this comparison are Rye grain and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Rye vs Cereal 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
8
:
2
Cereal
Contains more Calcium +140%
Contains more Magnesium +478.9%
Contains more Phosphorus +331.2%
Contains more Potassium +385.7%
Contains less Sodium -99.7%
Contains more Copper +167.9%
Contains more Manganese +226.2%
Contains more Selenium +120.6%
Contains more Iron +1195.1%
Contains more Zinc +186.8%
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 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +140%
Contains more Magnesium +478.9%
Contains more Phosphorus +331.2%
Contains more Potassium +385.7%
Contains less Sodium -99.7%
Contains more Copper +167.9%
Contains more Manganese +226.2%
Contains more Selenium +120.6%
Contains more Iron +1195.1%
Contains more Zinc +186.8%

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
6
:
6
Cereal
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +25281.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +25281.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
3
:
2
Cereal
Contains more Protein +70.6%
Contains more Fats +50.9%
Contains more Water +180.4%
Contains more Carbs +14.5%
Contains more Other +42%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Protein +70.6%
Contains more Fats +50.9%
Contains more Water +180.4%
Contains more Carbs +14.5%
Contains more Other +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
3
:
0
Cereal
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +116.7%
Equal in Monounsaturated Fat - 0.204
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains less Saturated Fat -24.2%
Contains more Polyunsaturated fat +116.7%
Equal in Monounsaturated Fat - 0.204

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
0
:
4
Cereal
Contains more Sucrose +1271.8%
Contains more Glucose +68.8%
Contains more Fructose +136.4%
Contains more Maltose +∞%
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
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more Sucrose +1271.8%
Contains more Glucose +68.8%
Contains more Fructose +136.4%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Cereal Opinion
Net carbs 60.76g 85.45g Cereal
Protein 10.34g 6.06g Rye
Fats 1.63g 1.08g Rye
Carbs 75.86g 86.85g Cereal
Calories 338kcal 378kcal Cereal
Fructose 0.11g 0.26g Cereal
Sugar 0.98g 10.35g Rye
Fiber 15.1g 1.4g Rye
Calcium 24mg 10mg Rye
Iron 2.63mg 34.06mg Cereal
Magnesium 110mg 19mg Rye
Phosphorus 332mg 77mg Rye
Potassium 510mg 105mg Rye
Sodium 2mg 795mg Rye
Zinc 2.65mg 7.6mg Cereal
Copper 0.367mg 0.137mg Rye
Manganese 2.577mg 0.79mg Rye
Selenium 13.9µg 6.3µg Rye
Vitamin A 11IU 2792IU Cereal
Vitamin A RAE 1µg 814µg Cereal
Vitamin E 0.85mg 0.08mg Rye
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.316mg 6.288mg Cereal
Vitamin B2 0.251mg 3.87mg Cereal
Vitamin B3 4.27mg 29.62mg Cereal
Vitamin B5 1.456mg 0.226mg Rye
Vitamin B6 0.294mg 5.986mg Cereal
Folate 38µg Rye
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.066mg Rye
Threonine 0.289mg 0.241mg Rye
Isoleucine 0.208mg 0.26mg Cereal
Leucine 0.563mg 0.767mg Cereal
Lysine 0.286mg 0.113mg Rye
Methionine 0.153mg 0.13mg Rye
Phenylalanine 0.435mg 0.365mg Rye
Valine 0.317mg 0.344mg Cereal
Histidine 0.189mg 0.162mg Rye
Saturated Fat 0.197g 0.26g Rye
Monounsaturated Fat 0.208g 0.204g Rye
Polyunsaturated fat 0.767g 0.354g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cereal
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
393%
Cereal
Minerals Daily Need Coverage Score
98%
Rye
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (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 - 35)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
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 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

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.