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Chocolate vs. Rye — In-Depth Nutrition Comparison

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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

Chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Rye
Rye
5
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 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%
~equal in Potassium ~510mg

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.
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Rye
Rye
8
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Rye
Rye
3
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 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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 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 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.
Chocolate Rye
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chocolate Rye 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?

ok
ok
is better in case of low diet
Chocolate Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Chocolate
35%
Rye
Minerals Daily Need Coverage Score
116%
Chocolate
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 46.92g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 18.322g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
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.

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.