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Wheat vs Rye - 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.
Wheat Rye
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
Wheat Rye
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
Wheat
25
Rye
Mineral Summary Score
67
Wheat
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
Wheat
6
:
1
Rye
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%
Contains more Potassium +18.3%
Equal in Sodium - 2
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%
Contains more Potassium +18.3%
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
Wheat
3
:
5
Rye
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +107.4%
Contains more Vitamin B5 +55.7%

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
82%
Wheat
62%
Rye
Carbohydrates
71%
Wheat
76%
Rye
Fats
11%
Wheat
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 Wheat Rye Opinion
Calories 339 338 Wheat
Protein 13.68 10.34 Wheat
Fats 2.47 1.63 Wheat
Vitamin C 0 0
Carbs 71.13 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 2.63 Wheat
Calcium 34 24 Wheat
Potassium 431 510 Rye
Magnesium 144 110 Wheat
Sugars 0.98 Rye
Fiber 15.1 Rye
Copper 0.553 0.367 Wheat
Zinc 4.16 2.65 Wheat
Starch
Phosphorus 508 332 Wheat
Sodium 2 2
Vitamin A 0 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.419 0.316 Wheat
Vitamin B2 0.121 0.251 Rye
Vitamin B3 6.738 4.27 Wheat
Vitamin B5 0.935 1.456 Rye
Vitamin B6 0.419 0.294 Wheat
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Wheat
Saturated Fat 0.454 0.197 Rye
Monounsaturated Fat 0.344 0.208 Wheat
Polyunsaturated fat 0.978 0.767 Wheat
Tryptophan 0.176 0.108 Wheat
Threonine 0.366 0.289 Wheat
Isoleucine 0.533 0.208 Wheat
Leucine 0.934 0.563 Wheat
Lysine 0.303 0.286 Wheat
Methionine 0.221 0.153 Wheat
Phenylalanine 0.681 0.435 Wheat
Valine 0.594 0.317 Wheat
Histidine 0.322 0.189 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.