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Egg vs. Rye — In-Depth Nutrition Comparison

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Differences between eggs and rye

  • Eggs have more copper, choline, vitamin B12, and selenium, while rye has more manganese, fiber, vitamin B3, magnesium, and phosphorus.
  • Eggs' daily need coverage for copper is 181% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of rye is 34.

The food types used in this comparison are Egg, whole, cooked, hard-boiled and Rye grain.

Infographic

Egg 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Rye
Rye
7
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 +108.3%
Contains more CopperCopper +445%
Contains more SeleniumSelenium +121.6%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +304.8%
Contains more IronIron +121%
Contains more ZincZinc +152.4%
Contains more PhosphorusPhosphorus +93%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +9811.5%

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.
Egg
Egg
6
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Rye
Rye
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% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +21.2%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.8%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin B3Vitamin B3 +6571.9%
Contains more Vitamin B6Vitamin B6 +143%
Contains more Vitamin KVitamin K +1866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.456mg

All nutrients comparison - raw data values

Nutrient Egg Rye DV% diff.
Copper 2mg 0.367mg 181%
Cholesterol 373mg 0mg 124%
Manganese 0.026mg 2.577mg 111%
Fiber 0g 15.1g 60%
Choline 293.8mg 30.4mg 48%
Vitamin B12 1.11µg 0µg 46%
Selenium 30.8µg 13.9µg 31%
Vitamin B3 0.064mg 4.27mg 26%
Carbs 1.12g 75.86g 25%
Magnesium 10mg 110mg 24%
Phosphorus 172mg 332mg 23%
Vitamin B1 0.066mg 0.316mg 21%
Vitamin B2 0.513mg 0.251mg 20%
Iron 1.19mg 2.63mg 18%
Vitamin A 149µg 1µg 16%
Zinc 1.05mg 2.65mg 15%
Fats 10.61g 1.63g 14%
Saturated fat 3.267g 0.197g 14%
Vitamin B6 0.121mg 0.294mg 13%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Potassium 126mg 510mg 11%
Monounsaturated fat 4.077g 0.208g 10%
Calories 155kcal 338kcal 9%
Sodium 124mg 2mg 5%
Vitamin K 0.3µg 5.9µg 5%
Protein 12.58g 10.34g 4%
Polyunsaturated fat 1.414g 0.767g 4%
Calcium 50mg 24mg 3%
Folate 44µg 38µg 2%
Vitamin E 1.03mg 0.85mg 1%
Vitamin B5 1.398mg 1.456mg 1%
Protein per 100 calories 8.1g 3.1g N/A
Calories per 10 g protein 123kcal 327kcal N/A
Weight per 100 calories 65g 30g N/A
Unsaturated / Saturated Fat ratio 1.7 4.9 N/A
Net carbs 1.12g 60.76g N/A
Sugar 1.12g 0.98g N/A
Tryptophan 0.153mg 0.108mg 0%
Threonine 0.604mg 0.289mg 0%
Isoleucine 0.686mg 0.208mg 0%
Leucine 1.075mg 0.563mg 0%
Lysine 0.904mg 0.286mg 0%
Methionine 0.392mg 0.153mg 0%
Phenylalanine 0.668mg 0.435mg 0%
Valine 0.767mg 0.317mg 0%
Histidine 0.298mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Rye
Rye
2
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 +21.7%
Contains more FatsFats +550.9%
Contains more WaterWater +604%
Contains more CarbsCarbs +6673.2%
Contains more OtherOther +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +1860.1%
Contains more Poly. FatPolyunsaturated fat +84.4%
Contains less Sat. FatSaturated fat -94%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.