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  6. Cheese vs. Rye

Cheese vs. Rye — In-Depth Nutrition Comparison

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Differences between cheese and rye

  • Cheese has more calcium, vitamin B12, and selenium, while rye has more manganese, fiber, copper, and iron.
  • Rye's daily need coverage for manganese is 111% higher.
  • The amount of cholesterol in rye is lower.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of rye is 34.

The food types used in this comparison are Cheese, cheddar and Rye grain.

Infographic

Cheese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +2858.3%
Contains more ZincZinc +37.4%
Contains more PhosphorusPhosphorus +37%
Contains more SeleniumSelenium +105%
Contains more MagnesiumMagnesium +307.4%
Contains more PotassiumPotassium +571.1%
Contains more IronIron +1778.6%
Contains more CopperCopper +1123.3%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +9444.4%

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Rye
Rye
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +32900%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +19.7%
Contains more Vitamin B1Vitamin B1 +989.7%
Contains more Vitamin B3Vitamin B3 +7137.3%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +345.5%
Contains more Vitamin KVitamin K +145.8%
Contains more FolateFolate +40.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Rye DV% diff.
Manganese 0.027mg 2.577mg 111%
Saturated fat 18.867g 0.197g 85%
Calcium 710mg 24mg 69%
Fiber 0g 15.1g 60%
Fats 33.31g 1.63g 49%
Vitamin B12 1.1µg 0µg 46%
Copper 0.03mg 0.367mg 37%
Vitamin A 330µg 1µg 37%
Cholesterol 99mg 0mg 33%
Iron 0.14mg 2.63mg 31%
Sodium 653mg 2mg 28%
Selenium 28.5µg 13.9µg 27%
Vitamin B3 0.059mg 4.27mg 26%
Protein 22.87g 10.34g 25%
Carbs 3.09g 75.86g 24%
Vitamin B1 0.029mg 0.316mg 24%
Monounsaturated fat 9.246g 0.208g 23%
Vitamin B5 0.41mg 1.456mg 21%
Magnesium 27mg 110mg 20%
Phosphorus 455mg 332mg 18%
Vitamin B6 0.066mg 0.294mg 18%
Vitamin B2 0.428mg 0.251mg 14%
Potassium 76mg 510mg 13%
Zinc 3.64mg 2.65mg 9%
Polyunsaturated fat 1.421g 0.767g 4%
Calories 404kcal 338kcal 3%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.4µg 5.9µg 3%
Folate 27µg 38µg 3%
Choline 16.5mg 30.4mg 3%
Vitamin E 0.71mg 0.85mg 1%
Protein per 100 calories 5.7g 3.1g N/A
Calories per 10 g protein 177kcal 327kcal N/A
Weight per 100 calories 25g 30g N/A
Unsaturated / Saturated Fat ratio 0.57 4.9 N/A
Net carbs 3.09g 60.76g N/A
Sugar 0.48g 0.98g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.108mg 0%
Threonine 1.044mg 0.289mg 0%
Isoleucine 1.206mg 0.208mg 0%
Leucine 1.939mg 0.563mg 0%
Lysine 1.025mg 0.286mg 0%
Methionine 0.547mg 0.153mg 0%
Phenylalanine 1.074mg 0.435mg 0%
Valine 1.404mg 0.317mg 0%
Histidine 0.547mg 0.189mg 0%
Fructose 0g 0.11g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +121.2%
Contains more FatsFats +1943.6%
Contains more WaterWater +249.2%
Contains more OtherOther +136.3%
Contains more CarbsCarbs +2355%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +4345.2%
Contains more Poly. FatPolyunsaturated fat +85.3%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Rye
Rye
2
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 GlucoseGlucose +62.5%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.