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
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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 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% |
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 |
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
