Broccoli vs. Rye — In-Depth Nutrition Comparison
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Important differences between broccoli and rye
- Broccoli has more vitamin C and vitamin K; however, rye is richer in manganese, fiber, phosphorus, copper, iron, vitamin B3, magnesium, and selenium.
- Rye's daily need coverage for manganese is 103% more.
The food varieties used in the comparison are Broccoli, raw and Rye grain.
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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.
| Contains more CalciumCalcium | +95.8% |
| Contains more MagnesiumMagnesium | +423.8% |
| Contains more PotassiumPotassium | +61.4% |
| Contains more IronIron | +260.3% |
| Contains more CopperCopper | +649% |
| Contains more ZincZinc | +546.3% |
| Contains more PhosphorusPhosphorus | +403% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +1127.1% |
| Contains more SeleniumSelenium | +456% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3000% |
| Contains more Vitamin KVitamin K | +1622% |
| Contains more FolateFolate | +65.8% |
| Contains more Vitamin B1Vitamin B1 | +345.1% |
| Contains more Vitamin B2Vitamin B2 | +114.5% |
| Contains more Vitamin B3Vitamin B3 | +568.2% |
| Contains more Vitamin B5Vitamin B5 | +154.1% |
| Contains more Vitamin B6Vitamin B6 | +68% |
| Contains more CholineCholine | +62.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +742.5% |
| Contains more ProteinProtein | +266.7% |
| Contains more FatsFats | +340.5% |
| Contains more CarbsCarbs | +1042.5% |
| Contains more OtherOther | +80.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.2% |
| Contains more Mono. FatMonounsaturated fat | +1790.9% |
| Contains more Poly. FatPolyunsaturated fat | +1918.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +206.3% |
| Contains more FructoseFructose | +518.2% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +610% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.21mg | 2.577mg | 103% |
| Vitamin C | 89.2mg | 0mg | 99% |
| Vitamin K | 101.6µg | 5.9µg | 80% |
| Fiber | 2.6g | 15.1g | 50% |
| Phosphorus | 66mg | 332mg | 38% |
| Copper | 0.049mg | 0.367mg | 35% |
| Iron | 0.73mg | 2.63mg | 24% |
| Carbs | 6.64g | 75.86g | 23% |
| Vitamin B3 | 0.639mg | 4.27mg | 23% |
| Magnesium | 21mg | 110mg | 21% |
| Selenium | 2.5µg | 13.9µg | 21% |
| Vitamin B1 | 0.071mg | 0.316mg | 20% |
| Zinc | 0.41mg | 2.65mg | 20% |
| Vitamin B5 | 0.573mg | 1.456mg | 18% |
| Protein | 2.82g | 10.34g | 15% |
| Calories | 34kcal | 338kcal | 15% |
| Vitamin B2 | 0.117mg | 0.251mg | 10% |
| Vitamin B6 | 0.175mg | 0.294mg | 9% |
| Potassium | 316mg | 510mg | 6% |
| Folate | 63µg | 38µg | 6% |
| Polyunsaturated fat | 0.038g | 0.767g | 5% |
| Vitamin A | 31µg | 1µg | 3% |
| Fats | 0.37g | 1.63g | 2% |
| Choline | 18.7mg | 30.4mg | 2% |
| Calcium | 47mg | 24mg | 2% |
| Saturated fat | 0.039g | 0.197g | 1% |
| Fructose | 0.68g | 0.11g | 1% |
| Sodium | 33mg | 2mg | 1% |
| Net carbs | 4.04g | 60.76g | N/A |
| Sugar | 1.7g | 0.98g | N/A |
| Vitamin E | 0.78mg | 0.85mg | 0% |
| Monounsaturated fat | 0.011g | 0.208g | 0% |
| Tryptophan | 0.033mg | 0.108mg | 0% |
| Threonine | 0.088mg | 0.289mg | 0% |
| Isoleucine | 0.079mg | 0.208mg | 0% |
| Leucine | 0.129mg | 0.563mg | 0% |
| Lysine | 0.135mg | 0.286mg | 0% |
| Methionine | 0.038mg | 0.153mg | 0% |
| Phenylalanine | 0.117mg | 0.435mg | 0% |
| Valine | 0.125mg | 0.317mg | 0% |
| Histidine | 0.059mg | 0.189mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
35%
Minerals Daily Need Coverage Score
19%
98%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.158g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.