Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Lentil vs Rye - In-Depth Nutrition Comparison

Compare

Important differences between Lentil and Rye

  • Lentil has more Folate, however Rye is richer in Manganese, Fiber, Phosphorus, Selenium, Vitamin B3, Magnesium, Vitamin B5, Vitamin B2, and Copper.
  • Rye's daily need coverage for Manganese is 91% more.
  • Lentil contains 5 times more Folate than Rye. Lentil contains 181µg of Folate, while Rye contains 38µg.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Rye grain.

Infographic

Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
1
:
6
Rye
Contains more Iron +26.6%
Contains more Calcium +26.3%
Contains more Magnesium +205.6%
Contains more Phosphorus +84.4%
Contains more Potassium +38.2%
Contains more Zinc +108.7%
Contains more Copper +46.2%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Iron +26.6%
Contains more Calcium +26.3%
Contains more Magnesium +205.6%
Contains more Phosphorus +84.4%
Contains more Potassium +38.2%
Contains more Zinc +108.7%
Contains more Copper +46.2%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
2
:
8
Rye
Contains more Vitamin C +∞%
Contains more Folate +376.3%
Contains more Vitamin A +37.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +128.2%
Contains more Vitamin B6 +65.2%
Contains more Vitamin K +247.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin C +∞%
Contains more Folate +376.3%
Contains more Vitamin A +37.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +128.2%
Contains more Vitamin B6 +65.2%
Contains more Vitamin K +247.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Rye
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Rye Opinion
Net carbs 12.23g 60.76g Rye
Protein 9.02g 10.34g Rye
Fats 0.38g 1.63g Rye
Carbs 20.13g 75.86g Rye
Calories 116kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar 1.8g 0.98g Rye
Fiber 7.9g 15.1g Rye
Calcium 19mg 24mg Rye
Iron 3.33mg 2.63mg Lentil
Magnesium 36mg 110mg Rye
Phosphorus 180mg 332mg Rye
Potassium 369mg 510mg Rye
Sodium 2mg 2mg
Zinc 1.27mg 2.65mg Rye
Copper 0.251mg 0.367mg Rye
Vitamin A 8IU 11IU Rye
Vitamin E 0.11mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.316mg Rye
Vitamin B2 0.073mg 0.251mg Rye
Vitamin B3 1.06mg 4.27mg Rye
Vitamin B5 0.638mg 1.456mg Rye
Vitamin B6 0.178mg 0.294mg Rye
Folate 181µg 38µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 5.9µg Rye
Tryptophan 0.081mg 0.108mg Rye
Threonine 0.323mg 0.289mg Lentil
Isoleucine 0.39mg 0.208mg Lentil
Leucine 0.654mg 0.563mg Lentil
Lysine 0.63mg 0.286mg Lentil
Methionine 0.077mg 0.153mg Rye
Phenylalanine 0.445mg 0.435mg Lentil
Valine 0.448mg 0.317mg Lentil
Histidine 0.254mg 0.189mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 0.197g Lentil
Monounsaturated Fat 0.064g 0.208g Rye
Polyunsaturated fat 0.175g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
36
Rye
Mineral Summary Score
48
Lentil
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
62%
Rye
Carbohydrates
20%
Lentil
76%
Rye
Fats
2%
Lentil
8%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.82g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.7)
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
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.