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Cereal vs Rye - In-Depth Nutrition Comparison

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Significant differences between Cereal and Rye

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Zinc, however Rye is richer in Manganese, Fiber, and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 498% more than Rye.
  • Rye has 814 times less Vitamin A RAE than Cereal. Cereal has 814µg of Vitamin A RAE, while Rye has 1µg.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Rye grain.

Infographic

Cereal vs Rye infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Rye
Contains more Iron +1195.1%
Contains more Zinc +186.8%
Contains more Calcium +140%
Contains more Magnesium +478.9%
Contains more Phosphorus +331.2%
Contains more Potassium +385.7%
Contains less Sodium -99.7%
Contains more Copper +167.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Iron +1195.1%
Contains more Zinc +186.8%
Contains more Calcium +140%
Contains more Magnesium +478.9%
Contains more Phosphorus +331.2%
Contains more Potassium +385.7%
Contains less Sodium -99.7%
Contains more Copper +167.9%

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
Cereal
6
:
6
Rye
Contains more Vitamin A +25281.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +25281.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Rye Opinion
Net carbs 85.45g 60.76g Cereal
Protein 6.06g 10.34g Rye
Fats 1.08g 1.63g Rye
Carbs 86.85g 75.86g Cereal
Calories 378kcal 338kcal Cereal
Starch g g
Fructose 0.26g 0.11g Cereal
Sugar 10.35g 0.98g Rye
Fiber 1.4g 15.1g Rye
Calcium 10mg 24mg Rye
Iron 34.06mg 2.63mg Cereal
Magnesium 19mg 110mg Rye
Phosphorus 77mg 332mg Rye
Potassium 105mg 510mg Rye
Sodium 795mg 2mg Rye
Zinc 7.6mg 2.65mg Cereal
Copper 0.137mg 0.367mg Rye
Vitamin A 2792IU 11IU Cereal
Vitamin E 0.08mg 0.85mg Rye
Vitamin D IU 0IU Rye
Vitamin D µg 0µg Rye
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.316mg Cereal
Vitamin B2 3.87mg 0.251mg Cereal
Vitamin B3 29.62mg 4.27mg Cereal
Vitamin B5 0.226mg 1.456mg Rye
Vitamin B6 5.986mg 0.294mg Cereal
Folate µg 38µg Rye
Vitamin B12 µg 0µg Rye
Vitamin K 0µg 5.9µg Rye
Tryptophan 0.066mg 0.108mg Rye
Threonine 0.241mg 0.289mg Rye
Isoleucine 0.26mg 0.208mg Cereal
Leucine 0.767mg 0.563mg Cereal
Lysine 0.113mg 0.286mg Rye
Methionine 0.13mg 0.153mg Rye
Phenylalanine 0.365mg 0.435mg Rye
Valine 0.344mg 0.317mg Cereal
Histidine 0.162mg 0.189mg Rye
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.197g Rye
Monounsaturated Fat 0.204g 0.208g Rye
Polyunsaturated fat 0.354g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
36
Rye
Mineral Summary Score
212
Cereal
71
Rye

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 food.
Protein
36%
Cereal
62%
Rye
Carbohydrates
87%
Cereal
76%
Rye
Fats
5%
Cereal
8%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 9.37g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 35)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.