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Rye vs Wheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 0.98g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.257g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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 Wheat
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
25
Wheat
Mineral Summary Score
48
Rye
67
Wheat

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
1
:
6
Wheat
Contains more Potassium +18.3%
Contains more Iron +33.8%
Contains more Calcium +41.7%
Contains more Magnesium +30.9%
Contains more Copper +50.7%
Contains more Zinc +57%
Contains more Phosphorus +53%
Equal in Sodium - 2
Contains more Potassium +18.3%
Contains more Iron +33.8%
Contains more Calcium +41.7%
Contains more Magnesium +30.9%
Contains more Copper +50.7%
Contains more Zinc +57%
Contains more Phosphorus +53%
Equal in Sodium - 2

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
5
:
3
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B1 +32.6%
Contains more Vitamin B3 +57.8%
Contains more Vitamin B6 +42.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B1 +32.6%
Contains more Vitamin B3 +57.8%
Contains more Vitamin B6 +42.5%

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
82%
Wheat
Carbohydrates
76%
Rye
71%
Wheat
Fats
8%
Rye
11%
Wheat

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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 Wheat Opinion
Calories 338 339 Wheat
Protein 10.34 13.68 Wheat
Fats 1.63 2.47 Wheat
Vitamin C 0 0
Carbs 75.86 71.13 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 3.52 Wheat
Calcium 24 34 Wheat
Potassium 510 431 Rye
Magnesium 110 144 Wheat
Sugars 0.98 Rye
Fiber 15.1 Rye
Copper 0.367 0.553 Wheat
Zinc 2.65 4.16 Wheat
Starch
Phosphorus 332 508 Wheat
Sodium 2 2
Vitamin A 11 0 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.419 Wheat
Vitamin B2 0.251 0.121 Rye
Vitamin B3 4.27 6.738 Wheat
Vitamin B5 1.456 0.935 Rye
Vitamin B6 0.294 0.419 Wheat
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.197 0.454 Rye
Monounsaturated Fat 0.208 0.344 Wheat
Polyunsaturated fat 0.767 0.978 Wheat
Tryptophan 0.108 0.176 Wheat
Threonine 0.289 0.366 Wheat
Isoleucine 0.208 0.533 Wheat
Leucine 0.563 0.934 Wheat
Lysine 0.286 0.303 Wheat
Methionine 0.153 0.221 Wheat
Phenylalanine 0.435 0.681 Wheat
Valine 0.317 0.594 Wheat
Histidine 0.189 0.322 Wheat
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.