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Sea bass vs. Rye — In-Depth Nutrition Comparison

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Significant differences between sea bass and rye

  • Sea bass has more vitamin B12 and selenium; however, rye is richer in manganese, fiber, copper, zinc, iron, vitamin B1, and vitamin B2.
  • Sea bass covers your daily vitamin B12 needs 184% more than rye.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of sea bass is 0.

Specific food types used in this comparison are Fish, bass, striped, cooked, dry heat and Rye grain.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
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 more SeleniumSelenium +236.7%
Contains more MagnesiumMagnesium +115.7%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +143.5%
Contains more CopperCopper +817.5%
Contains more ZincZinc +419.6%
Contains more PhosphorusPhosphorus +30.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +13463.2%

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 +3000%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +174.8%
Contains more Vitamin B2Vitamin B2 +578.4%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more FolateFolate +280%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +119.8%
Contains more FatsFats +83.4%
Contains more WaterWater +592.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +306.7%
Contains more Poly. FatPolyunsaturated fat +31%
Contains less Sat. FatSaturated fat -69.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sea bass Rye DV% diff.
Vitamin B12 4.41µg 0µg 184%
Manganese 0.019mg 2.577mg 111%
Fiber 0g 15.1g 60%
Selenium 46.8µg 13.9µg 60%
Copper 0.04mg 0.367mg 36%
Cholesterol 103mg 0mg 34%
Carbs 0g 75.86g 25%
Protein 22.73g 10.34g 25%
Iron 1.08mg 2.63mg 19%
Zinc 0.51mg 2.65mg 19%
Vitamin B1 0.115mg 0.316mg 17%
Vitamin B2 0.037mg 0.251mg 16%
Magnesium 51mg 110mg 14%
Vitamin B5 0.865mg 1.456mg 12%
Calories 124kcal 338kcal 11%
Vitamin B3 2.558mg 4.27mg 11%
Phosphorus 254mg 332mg 11%
Folate 10µg 38µg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Potassium 328mg 510mg 5%
Vitamin K 5.9µg 5%
Sodium 88mg 2mg 4%
Vitamin B6 0.346mg 0.294mg 4%
Vitamin A 31µg 1µg 3%
Polyunsaturated fat 1.005g 0.767g 2%
Saturated fat 0.65g 0.197g 2%
Monounsaturated fat 0.846g 0.208g 2%
Fats 2.99g 1.63g 2%
Calcium 19mg 24mg 1%
Net carbs 0g 60.76g N/A
Sugar 0.98g N/A
Tryptophan 0.255mg 0.108mg 0%
Threonine 0.997mg 0.289mg 0%
Isoleucine 1.047mg 0.208mg 0%
Leucine 1.848mg 0.563mg 0%
Lysine 2.088mg 0.286mg 0%
Methionine 0.673mg 0.153mg 0%
Phenylalanine 0.887mg 0.435mg 0%
Valine 1.171mg 0.317mg 0%
Histidine 0.669mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea bass 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
60%
Sea bass
35%
Rye
Minerals Daily Need Coverage Score
52%
Sea bass
98%
Rye

Comparison summary

Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 34)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.453g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.