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American cheese vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between American cheese and rye

  • American cheese has more calcium, vitamin B12, and phosphorus; however, rye is higher in manganese, fiber, copper, and vitamin B3.
  • Rye covers your daily manganese needs 110% more than American cheese.
  • Rye has less cholesterol.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Rye grain.

Infographic

American cheese vs Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +4254.2%
Contains more PhosphorusPhosphorus +93.1%
Contains more SeleniumSelenium +45.3%
Contains more MagnesiumMagnesium +323.1%
Contains more PotassiumPotassium +286.4%
Contains more IronIron +317.5%
Contains more CopperCopper +697.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6185.4%
~equal in Zinc ~2.65mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Rye
Rye
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +19.1%
Contains more Vitamin B1Vitamin B1 +2006.7%
Contains more Vitamin B3Vitamin B3 +5518.4%
Contains more Vitamin B5Vitamin B5 +261.3%
Contains more Vitamin B6Vitamin B6 +444.4%
Contains more Vitamin KVitamin K +126.9%
Contains more FolateFolate +375%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.85mg
~equal in Vitamin B2 ~0.251mg

All nutrients comparison - raw data values

Nutrient American cheese Rye DV% diff.
Manganese 0.041mg 2.577mg 110%
Calcium 1045mg 24mg 102%
Saturated fat 18.057g 0.197g 81%
Sodium 1671mg 2mg 73%
Vitamin B12 1.5µg 0µg 63%
Fiber 0g 15.1g 60%
Fats 31.79g 1.63g 46%
Phosphorus 641mg 332mg 44%
Copper 0.046mg 0.367mg 36%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 1µg 28%
Vitamin B3 0.076mg 4.27mg 26%
Vitamin B1 0.015mg 0.316mg 25%
Iron 0.63mg 2.63mg 25%
Carbs 3.7g 75.86g 24%
Vitamin B5 0.403mg 1.456mg 21%
Monounsaturated fat 8.236g 0.208g 20%
Magnesium 26mg 110mg 20%
Vitamin B6 0.054mg 0.294mg 18%
Protein 18.13g 10.34g 16%
Potassium 132mg 510mg 11%
Selenium 20.2µg 13.9µg 11%
Folate 8µg 38µg 8%
Polyunsaturated fat 1.286g 0.767g 3%
Vitamin K 2.6µg 5.9µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Calories 371kcal 338kcal 2%
Vitamin B2 0.234mg 0.251mg 1%
Choline 36.2mg 30.4mg 1%
Zinc 2.49mg 2.65mg 1%
Net carbs 3.7g 60.76g N/A
Sugar 2.26g 0.98g N/A
Vitamin E 0.8mg 0.85mg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.108mg 0%
Threonine 0.772mg 0.289mg 0%
Isoleucine 0.938mg 0.208mg 0%
Leucine 1.716mg 0.563mg 0%
Lysine 1.516mg 0.286mg 0%
Methionine 0.475mg 0.153mg 0%
Phenylalanine 0.939mg 0.435mg 0%
Valine 1.187mg 0.317mg 0%
Histidine 0.546mg 0.189mg 0%
Fructose 0g 0.11g 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +75.3%
Contains more FatsFats +1850.3%
Contains more WaterWater +273.7%
Contains more OtherOther +331.2%
Contains more CarbsCarbs +1950.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +3859.6%
Contains more Poly. FatPolyunsaturated fat +67.7%
Contains less Sat. FatSaturated fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.