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Rye vs Cornmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 0.63g)
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 - 0.023g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 24)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Cornmeal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Cornmeal
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
36
Cornmeal
Mineral Summary Score
48
Rye
21
Cornmeal

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
7
:
Contains more Calcium +700%
Contains more Potassium +259.2%
Contains more Magnesium +243.8%
Contains more Copper +382.9%
Contains more Zinc +301.5%
Contains more Phosphorus +235.4%
Contains less Sodium -71.4%
Contains more Iron +65.8%
Contains more Calcium +700%
Contains more Potassium +259.2%
Contains more Magnesium +243.8%
Contains more Copper +382.9%
Contains more Zinc +301.5%
Contains more Phosphorus +235.4%
Contains less Sodium -71.4%
Contains more Iron +65.8%

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
4
:
Contains more Vitamin E +608.3%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +61.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +1845.5%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +16.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +608.3%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +61.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +1845.5%
Contains more Vitamin B1 +74.4%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +16.3%
Contains more Folic acid (B9) +∞%

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
43%
Cornmeal
Carbohydrates
76%
Rye
79%
Cornmeal
Fats
8%
Rye
8%
Cornmeal

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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 Cornmeal Opinion
Calories 338 370 Cornmeal
Protein 10.34 7.11 Rye
Fats 1.63 1.75 Cornmeal
Vitamin C 0 0
Carbs 75.86 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 4.36 Cornmeal
Calcium 24 3 Rye
Potassium 510 142 Rye
Magnesium 110 32 Rye
Sugars 0.98 1.61 Cornmeal
Fiber 15.1 3.9 Rye
Copper 0.367 0.076 Rye
Zinc 2.65 0.66 Rye
Starch 73.3 Cornmeal
Phosphorus 332 99 Rye
Sodium 2 7 Rye
Vitamin A 11 214 Cornmeal
Vitamin E 0.85 0.12 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.551 Cornmeal
Vitamin B2 0.251 0.382 Cornmeal
Vitamin B3 4.27 4.968 Cornmeal
Vitamin B5 1.456 0.24 Rye
Vitamin B6 0.294 0.182 Rye
Vitamin B12 0 0
Vitamin K 5.9 0 Rye
Folic acid (B9) 0 180 Cornmeal
Trans Fat 0 0
Saturated Fat 0.197 0.22 Rye
Monounsaturated Fat 0.208 0.39 Cornmeal
Polyunsaturated fat 0.767 0.828 Cornmeal
Tryptophan 0.108 0.038 Rye
Threonine 0.289 0.172 Rye
Isoleucine 0.208 0.242 Cornmeal
Leucine 0.563 1.006 Cornmeal
Lysine 0.286 0.105 Rye
Methionine 0.153 0.162 Cornmeal
Phenylalanine 0.435 0.366 Rye
Valine 0.317 0.337 Cornmeal
Histidine 0.189 0.172 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.