Chocolate vs. Rye — In-Depth Nutrition Comparison
Compare
The main differences between chocolate and rye
- Chocolate has more copper and iron; however, rye has more manganese, fiber, vitamin B1, vitamin B5, vitamin B3, selenium, and vitamin B6.
- Daily need coverage for saturated fat for chocolate is 92% higher.
- Rye has 3 times less iron than chocolate. Chocolate has 8.02mg of iron, while rye has 2.63mg.
- Rye is lower in saturated fat.
- Rye has a higher glycemic index than chocolate.
Food types used in this article are Chocolate, dark, 45- 59% cacao solids and Rye grain.
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.
| Contains more MagnesiumMagnesium | +32.7% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +204.9% |
| Contains more CopperCopper | +180.1% |
| Contains more ZincZinc | +31.8% |
| Contains more PhosphorusPhosphorus | +61.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +81.6% |
| Contains more SeleniumSelenium | +363.3% |
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 AVitamin A | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +37.3% |
| Contains more Vitamin EVitamin E | +57.4% |
| Contains more Vitamin B1Vitamin B1 | +1164% |
| Contains more Vitamin B2Vitamin B2 | +402% |
| Contains more Vitamin B3Vitamin B3 | +489% |
| Contains more Vitamin B5Vitamin B5 | +390.2% |
| Contains more Vitamin B6Vitamin B6 | +600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1819% |
| Contains more ProteinProtein | +111.9% |
| Contains more CarbsCarbs | +24% |
| Contains more WaterWater | +992.8% |
~equal in
Other
~1.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4486.5% |
| Contains more Poly. FatPolyunsaturated fat | +42.4% |
| Contains less Sat. FatSaturated fat | -98.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +6414.1% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 18.519g | 0.197g | 83% |
| Copper | 1.028mg | 0.367mg | 73% |
| Iron | 8.02mg | 2.63mg | 67% |
| Manganese | 1.419mg | 2.577mg | 50% |
| Fats | 31.28g | 1.63g | 46% |
| Fiber | 7g | 15.1g | 32% |
| Vitamin B1 | 0.025mg | 0.316mg | 24% |
| Vitamin B5 | 0.297mg | 1.456mg | 23% |
| Monounsaturated fat | 9.54g | 0.208g | 23% |
| Vitamin B3 | 0.725mg | 4.27mg | 22% |
| Selenium | 3µg | 13.9µg | 20% |
| Vitamin B6 | 0.042mg | 0.294mg | 19% |
| Phosphorus | 206mg | 332mg | 18% |
| Vitamin B2 | 0.05mg | 0.251mg | 15% |
| Protein | 4.88g | 10.34g | 11% |
| Caffeine | 43mg | 0mg | 11% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Folate | 38µg | 10% | |
| Calories | 546kcal | 338kcal | 10% |
| Magnesium | 146mg | 110mg | 9% |
| Zinc | 2.01mg | 2.65mg | 6% |
| Choline | 30.4mg | 6% | |
| Carbs | 61.17g | 75.86g | 5% |
| Calcium | 56mg | 24mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin E | 0.54mg | 0.85mg | 2% |
| Vitamin K | 8.1µg | 5.9µg | 2% |
| Polyunsaturated fat | 1.092g | 0.767g | 2% |
| Sodium | 24mg | 2mg | 1% |
| Potassium | 559mg | 510mg | 1% |
| Net carbs | 54.17g | 60.76g | N/A |
| Sugar | 47.9g | 0.98g | N/A |
| Vitamin A | 2µg | 1µg | 0% |
| Trans fat | 0.112g | 0g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0g | 0.11g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
9%
35%
Minerals Daily Need Coverage Score
116%
98%
Comparison summary
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 46.92g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 18.322g)
Which food is cheaper?
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 11)
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.