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Cloudberry vs. Rye — In-Depth Nutrition Comparison

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How are cloudberries and rye different?

  • Cloudberries are higher in vitamin C; however, rye is richer in phosphorus, iron, vitamin B1, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin C for cloudberries is 176% higher.

Cloudberries, raw (Alaska Native) and Rye grain are the varieties used in this article.

Infographic

Cloudberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Rye
Rye
9
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 less SodiumSodium -100%
Contains more CalciumCalcium +33.3%
Contains more IronIron +275.7%
Contains more PhosphorusPhosphorus +848.6%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Rye
Rye
10
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +532%
Contains more Vitamin B2Vitamin B2 +258.6%
Contains more Vitamin B3Vitamin B3 +374.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Rye
Rye
4
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 WaterWater +720.8%
Contains more ProteinProtein +330.8%
Contains more FatsFats +103.8%
Contains more CarbsCarbs +782.1%
Contains more OtherOther +30.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cloudberry Rye
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cloudberry Rye DV% diff.
Vitamin C 158mg 0mg 176%
Manganese 2.577mg 112%
Fiber 15.1g 60%
Phosphorus 35mg 332mg 42%
Copper 0.367mg 41%
Vitamin B5 1.456mg 29%
Magnesium 110mg 26%
Selenium 13.9µg 25%
Zinc 2.65mg 24%
Iron 0.7mg 2.63mg 24%
Vitamin B6 0.294mg 23%
Vitamin B1 0.05mg 0.316mg 22%
Carbs 8.6g 75.86g 22%
Vitamin B3 0.9mg 4.27mg 21%
Protein 2.4g 10.34g 16%
Potassium 510mg 15%
Vitamin B2 0.07mg 0.251mg 14%
Calories 51kcal 338kcal 14%
Folate 38µg 10%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 5%
Saturated fat 0.197g 1%
Monounsaturated fat 0.208g 1%
Fats 0.8g 1.63g 1%
Calcium 18mg 24mg 1%
Net carbs 8.6g 60.76g N/A
Sugar 0.98g N/A
Sodium 2mg 0%
Vitamin A 1µg 0%
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 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cloudberry 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
44%
Cloudberry
35%
Rye
Minerals Daily Need Coverage Score
5%
Cloudberry
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $0.4)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.