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Rye vs Cereal - 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.
Rye Cereal
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
Rye Cereal
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
25
Rye
304
Cereal
Mineral Summary Score
48
Rye
111
Cereal

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
Rye
6
:
2
Cereal
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%
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" chart 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 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%

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
62%
Rye
36%
Cereal
Carbohydrates
76%
Rye
87%
Cereal
Fats
8%
Rye
5%
Cereal

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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 Rye Cereal Opinion
Calories 338 378 Cereal
Protein 10.34 6.06 Rye
Fats 1.63 1.08 Rye
Vitamin C 0 38.5 Cereal
Carbs 75.86 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Rye
Iron 2.63 34.06 Cereal
Calcium 24 10 Rye
Potassium 510 105 Rye
Magnesium 110 19 Rye
Sugars 0.98 10.35 Cereal
Fiber 15.1 1.4 Rye
Copper 0.367 0.137 Rye
Zinc 2.65 7.6 Cereal
Starch
Phosphorus 332 77 Rye
Sodium 2 795 Rye
Vitamin A 11 2792 Cereal
Vitamin E 0.85 0.08 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 6.288 Cereal
Vitamin B2 0.251 3.87 Cereal
Vitamin B3 4.27 29.62 Cereal
Vitamin B5 1.456 0.226 Rye
Vitamin B6 0.294 5.986 Cereal
Vitamin B12 0 Rye
Vitamin K 5.9 0 Rye
Folic acid (B9) 0 Rye
Trans Fat 0 Cereal
Saturated Fat 0.197 0.26 Rye
Monounsaturated Fat 0.208 0.204 Rye
Polyunsaturated fat 0.767 0.354 Rye
Tryptophan 0.108 0.066 Rye
Threonine 0.289 0.241 Rye
Isoleucine 0.208 0.26 Cereal
Leucine 0.563 0.767 Cereal
Lysine 0.286 0.113 Rye
Methionine 0.153 0.13 Rye
Phenylalanine 0.435 0.365 Rye
Valine 0.317 0.344 Cereal
Histidine 0.189 0.162 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.