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  6. Grapefruit vs. Rye

Grapefruit vs. Rye — In-Depth Nutrition Comparison

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The main differences between grapefruit and rye

  • Grapefruit has more vitamin C; however, rye has more manganese, fiber, phosphorus, copper, iron, vitamin B3, selenium, magnesium, and vitamin B5.
  • Daily need coverage for manganese for rye is 111% higher.

Food types used in this article are Grapefruit, raw, pink and red, all areas and Rye grain.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Rye
Rye
8
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 MagnesiumMagnesium +1122.2%
Contains more PotassiumPotassium +277.8%
Contains more IronIron +3187.5%
Contains more CopperCopper +1046.9%
Contains more ZincZinc +3685.7%
Contains more PhosphorusPhosphorus +1744.4%
Contains more ManganeseManganese +11613.6%
Contains more SeleniumSelenium +13800%
~equal in Calcium ~24mg

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Rye
Rye
9
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 AVitamin A +5700%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B1Vitamin B1 +634.9%
Contains more Vitamin B2Vitamin B2 +709.7%
Contains more Vitamin B3Vitamin B3 +1993.1%
Contains more Vitamin B5Vitamin B5 +455.7%
Contains more Vitamin B6Vitamin B6 +454.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +192.3%
Contains more CholineCholine +294.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 +730.8%
Contains more ProteinProtein +1242.9%
Contains more FatsFats +1064.3%
Contains more CarbsCarbs +611.6%
Contains more OtherOther +324.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Rye
Rye
2
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 less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +940%
Contains more Poly. FatPolyunsaturated fat +2030.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
0
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 +394.4%
Contains more GlucoseGlucose +906.3%
Contains more FructoseFructose +1509.1%
~equal in Starch ~0g
~equal in Lactose ~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.
Grapefruit Rye
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Rye DV% diff.
Manganese 0.022mg 2.577mg 111%
Fiber 1.6g 15.1g 54%
Phosphorus 18mg 332mg 45%
Copper 0.032mg 0.367mg 37%
Vitamin C 31.2mg 0mg 35%
Iron 0.08mg 2.63mg 32%
Vitamin B3 0.204mg 4.27mg 25%
Selenium 0.1µg 13.9µg 25%
Vitamin B5 0.262mg 1.456mg 24%
Magnesium 9mg 110mg 24%
Vitamin B1 0.043mg 0.316mg 23%
Zinc 0.07mg 2.65mg 23%
Carbs 10.66g 75.86g 22%
Vitamin B6 0.053mg 0.294mg 19%
Protein 0.77g 10.34g 19%
Vitamin B2 0.031mg 0.251mg 17%
Calories 42kcal 338kcal 15%
Potassium 135mg 510mg 11%
Vitamin A 58µg 1µg 6%
Folate 13µg 38µg 6%
Vitamin E 0.13mg 0.85mg 5%
Vitamin K 0µg 5.9µg 5%
Polyunsaturated fat 0.036g 0.767g 5%
Choline 7.7mg 30.4mg 4%
Fructose 1.77g 0.11g 2%
Fats 0.14g 1.63g 2%
Saturated fat 0.021g 0.197g 1%
Net carbs 9.06g 60.76g N/A
Calcium 22mg 24mg 0%
Sugar 6.89g 0.98g N/A
Sodium 0mg 2mg 0%
Monounsaturated fat 0.02g 0.208g 0%
Tryptophan 0.008mg 0.108mg 0%
Threonine 0.013mg 0.289mg 0%
Isoleucine 0.008mg 0.208mg 0%
Leucine 0.015mg 0.563mg 0%
Lysine 0.019mg 0.286mg 0%
Methionine 0.007mg 0.153mg 0%
Phenylalanine 0.013mg 0.435mg 0%
Valine 0.015mg 0.317mg 0%
Histidine 0.008mg 0.189mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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
15%
Grapefruit
35%
Rye
Minerals Daily Need Coverage Score
5%
Grapefruit
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.91g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.176g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 9)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.