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Soybean vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 6.35g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 2.687g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
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)

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.
Soybean Rye
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Rye
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
54
Soybean
25
Rye
Mineral Summary Score
158
Soybean
48
Rye

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
:
0
Rye
Contains more Iron +497%
Contains more Calcium +1054.2%
Contains more Potassium +252.4%
Contains more Magnesium +154.5%
Contains more Copper +351.8%
Contains more Zinc +84.5%
Contains more Phosphorus +112%
Equal in Sodium - 2
Contains more Iron +497%
Contains more Calcium +1054.2%
Contains more Potassium +252.4%
Contains more Magnesium +154.5%
Contains more Copper +351.8%
Contains more Zinc +84.5%
Contains more Phosphorus +112%
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
:
2
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +100%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Vitamin K +696.6%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Equal in Vitamin E - 0.85
Contains more Vitamin C +∞%
Contains more Vitamin A +100%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +246.6%
Contains more Vitamin B6 +28.2%
Contains more Vitamin K +696.6%
Contains more Vitamin B3 +163.1%
Contains more Vitamin B5 +83.6%
Equal in Vitamin E - 0.85

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
219%
Soybean
62%
Rye
Carbohydrates
30%
Soybean
76%
Rye
Fats
92%
Soybean
8%
Rye

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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 Soybean Rye Opinion
Calories 446 338 Soybean
Protein 36.49 10.34 Soybean
Fats 19.94 1.63 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 2.63 Soybean
Calcium 277 24 Soybean
Potassium 1797 510 Soybean
Magnesium 280 110 Soybean
Sugars 7.33 0.98 Soybean
Fiber 9.3 15.1 Rye
Copper 1.658 0.367 Soybean
Zinc 4.89 2.65 Soybean
Starch
Phosphorus 704 332 Soybean
Sodium 2 2
Vitamin A 22 11 Soybean
Vitamin E 0.85 0.85
Vitamin D 0 0
Vitamin B1 0.874 0.316 Soybean
Vitamin B2 0.87 0.251 Soybean
Vitamin B3 1.623 4.27 Rye
Vitamin B5 0.793 1.456 Rye
Vitamin B6 0.377 0.294 Soybean
Vitamin B12 0 0
Vitamin K 47 5.9 Soybean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.884 0.197 Rye
Monounsaturated Fat 4.404 0.208 Soybean
Polyunsaturated fat 11.255 0.767 Soybean
Tryptophan 0.591 0.108 Soybean
Threonine 1.766 0.289 Soybean
Isoleucine 1.971 0.208 Soybean
Leucine 3.309 0.563 Soybean
Lysine 2.706 0.286 Soybean
Methionine 0.547 0.153 Soybean
Phenylalanine 2.122 0.435 Soybean
Valine 2.029 0.317 Soybean
Histidine 1.097 0.189 Soybean
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.