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Apple vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between apples and rye

  • Apples have less manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B3, selenium, magnesium, and vitamin B1.
  • Rye covers your daily manganese needs 111% more than apples.

Food varieties used in this article are Apples, raw, with skin and Rye grain.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Rye
Rye
9
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +376.6%
Contains more IronIron +2091.7%
Contains more CopperCopper +1259.3%
Contains more ZincZinc +6525%
Contains more PhosphorusPhosphorus +2918.2%
Contains more ManganeseManganese +7262.9%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Rye
Rye
9
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +372.2%
Contains more Vitamin B1Vitamin B1 +1758.8%
Contains more Vitamin B2Vitamin B2 +865.4%
Contains more Vitamin B3Vitamin B3 +4592.3%
Contains more Vitamin B5Vitamin B5 +2286.9%
Contains more Vitamin B6Vitamin B6 +617.1%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +794.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Rye DV% diff.
Manganese 0.035mg 2.577mg 111%
Fiber 2.4g 15.1g 51%
Phosphorus 11mg 332mg 46%
Copper 0.027mg 0.367mg 38%
Iron 0.12mg 2.63mg 31%
Vitamin B5 0.061mg 1.456mg 28%
Vitamin B3 0.091mg 4.27mg 26%
Vitamin B1 0.017mg 0.316mg 25%
Magnesium 5mg 110mg 25%
Selenium 0µg 13.9µg 25%
Zinc 0.04mg 2.65mg 24%
Carbs 13.81g 75.86g 21%
Protein 0.26g 10.34g 20%
Vitamin B6 0.041mg 0.294mg 19%
Vitamin B2 0.026mg 0.251mg 17%
Calories 52kcal 338kcal 14%
Potassium 107mg 510mg 12%
Folate 3µg 38µg 9%
Fructose 5.9g 0.11g 7%
Polyunsaturated fat 0.051g 0.767g 5%
Choline 3.4mg 30.4mg 5%
Vitamin C 4.6mg 0mg 5%
Vitamin E 0.18mg 0.85mg 4%
Vitamin K 2.2µg 5.9µg 3%
Calcium 6mg 24mg 2%
Fats 0.17g 1.63g 2%
Monounsaturated fat 0.007g 0.208g 1%
Saturated fat 0.028g 0.197g 1%
Net carbs 11.41g 60.76g N/A
Sugar 10.39g 0.98g N/A
Starch 0.05g 0%
Sodium 1mg 2mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.001mg 0.108mg 0%
Threonine 0.006mg 0.289mg 0%
Isoleucine 0.006mg 0.208mg 0%
Leucine 0.013mg 0.563mg 0%
Lysine 0.012mg 0.286mg 0%
Methionine 0.001mg 0.153mg 0%
Phenylalanine 0.006mg 0.435mg 0%
Valine 0.012mg 0.317mg 0%
Histidine 0.005mg 0.189mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Rye
Rye
4
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 WaterWater +707.2%
Contains more ProteinProtein +3876.9%
Contains more FatsFats +858.8%
Contains more CarbsCarbs +449.3%
Contains more OtherOther +685%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Rye
Rye
2
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 less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +2871.4%
Contains more Poly. FatPolyunsaturated fat +1403.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
4
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
0
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 StarchStarch +∞%
Contains more SucroseSucrose +191.5%
Contains more GlucoseGlucose +1418.8%
Contains more FructoseFructose +5263.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.