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Rye vs. Egg — In-Depth Nutrition Comparison

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Differences between Rye and Egg

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

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

Infographic

Rye vs Egg 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.
Rye
7
:
3
Egg
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%
Contains more Calcium +108.3%
Contains more Copper +445%
Contains more Selenium +121.6%
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 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
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%
Contains more Calcium +108.3%
Contains more Copper +445%
Contains more Selenium +121.6%

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
:
6
Egg
Contains more Vitamin B1 +378.8%
Contains more Vitamin B3 +6571.9%
Contains more Vitamin B6 +143%
Contains more Vitamin K +1866.7%
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 +∞%
Equal in Vitamin B5 - 1.398
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 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +378.8%
Contains more Vitamin B3 +6571.9%
Contains more Vitamin B6 +143%
Contains more Vitamin K +1866.7%
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 +∞%
Equal in Vitamin B5 - 1.398

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
2
:
3
Egg
Contains more Carbs +6673.2%
Contains more Other +46.7%
Contains more Protein +21.7%
Contains more Fats +550.9%
Contains more Water +604%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +6673.2%
Contains more Other +46.7%
Contains more Protein +21.7%
Contains more Fats +550.9%
Contains more Water +604%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.