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  6. Pancake vs. Rye

Pancake vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between Pancake and Rye

  • Pancake has more Calcium, however, Rye is higher in Manganese, Copper, Phosphorus, Magnesium, Vitamin B5, Vitamin B6, and Zinc.
  • Rye covers your daily Manganese needs 103% more than Pancake.

Food varieties used in this article are Pancakes, plain, prepared from recipe and Rye grain.

Infographic

Pancake 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.
Pancake
Pancake
2
:
8
Rye
Rye
Contains more Calcium +812.5%
Contains more Iron +46.1%
Contains more Magnesium +587.5%
Contains more Phosphorus +108.8%
Contains more Potassium +286.4%
Contains less Sodium -99.5%
Contains more Zinc +373.2%
Contains more Copper +649%
Contains more Manganese +1188.5%
Equal in Selenium - 13.9
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +812.5%
Contains more Iron +46.1%
Contains more Magnesium +587.5%
Contains more Phosphorus +108.8%
Contains more Potassium +286.4%
Contains less Sodium -99.5%
Contains more Zinc +373.2%
Contains more Copper +649%
Contains more Manganese +1188.5%
Equal in Selenium - 13.9

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.
Pancake
Pancake
4
:
7
Rye
Rye
Contains more Vitamin A +1681.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +57.2%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +259.5%
Contains more Vitamin B6 +539.1%
Equal in Folate - 38
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Rye
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 A +1681.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +12%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +57.2%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B5 +259.5%
Contains more Vitamin B6 +539.1%
Equal in Folate - 38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
3
:
2
Rye
Rye
Contains more Fats +495.1%
Contains more Water +399.1%
Contains more Other +72%
Contains more Protein +61.6%
Contains more Carbs +168.1%
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Rye
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 Fats +495.1%
Contains more Water +399.1%
Contains more Other +72%
Contains more Protein +61.6%
Contains more Carbs +168.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1089.4%
Contains more Polyunsaturated fat +479.8%
Contains less Saturated Fat -90.7%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1089.4%
Contains more Polyunsaturated fat +479.8%
Contains less Saturated Fat -90.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Rye Opinion
Net carbs 28.3g 60.76g Rye
Protein 6.4g 10.34g Rye
Fats 9.7g 1.63g Pancake
Carbs 28.3g 75.86g Rye
Calories 227kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Pancake
Fiber 15.1g Rye
Calcium 219mg 24mg Pancake
Iron 1.8mg 2.63mg Rye
Magnesium 16mg 110mg Rye
Phosphorus 159mg 332mg Rye
Potassium 132mg 510mg Rye
Sodium 439mg 2mg Rye
Zinc 0.56mg 2.65mg Rye
Copper 0.049mg 0.367mg Rye
Manganese 0.2mg 2.577mg Rye
Selenium 14.9µg 13.9µg Pancake
Vitamin A 196IU 11IU Pancake
Vitamin A RAE 54µg 1µg Pancake
Vitamin E 0.85mg Rye
Vitamin C 0.3mg 0mg Pancake
Vitamin B1 0.201mg 0.316mg Rye
Vitamin B2 0.281mg 0.251mg Pancake
Vitamin B3 1.567mg 4.27mg Rye
Vitamin B5 0.405mg 1.456mg Rye
Vitamin B6 0.046mg 0.294mg Rye
Folate 38µg 38µg
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 5.9µg Rye
Tryptophan 0.08mg 0.108mg Rye
Threonine 0.237mg 0.289mg Rye
Isoleucine 0.297mg 0.208mg Pancake
Leucine 0.513mg 0.563mg Rye
Lysine 0.321mg 0.286mg Pancake
Methionine 0.147mg 0.153mg Rye
Phenylalanine 0.319mg 0.435mg Rye
Valine 0.335mg 0.317mg Pancake
Histidine 0.152mg 0.189mg Rye
Cholesterol 59mg 0mg Rye
Saturated Fat 2.122g 0.197g Rye
Omega-3 - DHA 0.005g 0g Pancake
Monounsaturated Fat 2.474g 0.208g Pancake
Polyunsaturated fat 4.447g 0.767g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Pancake
36%
Rye
Minerals Daily Need Coverage Score
42%
Pancake
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 437mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.925g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.