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  6. Pasta vs. Rye

Pasta vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between pasta and rye?

  • Pasta has less manganese, phosphorus, copper, vitamin B5, magnesium, vitamin B3, vitamin B6, zinc, iron, and potassium than rye.
  • Rye's daily need coverage for manganese is 102% higher.
  • Rye has a lower glycemic index than pasta.

We used Pasta, fresh-refrigerated, plain, cooked and Rye grain types in this comparison.

Infographic

Pasta 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.
Pasta
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Rye
Rye
10
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 MagnesiumMagnesium +511.1%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +2025%
Contains more IronIron +130.7%
Contains more CopperCopper +294.6%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +427%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1050.4%

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.
Pasta
Pasta
3
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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Rye
Rye
7
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 AVitamin A +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68.4%
Contains more Vitamin B1Vitamin B1 +51.2%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +330.4%
Contains more Vitamin B5Vitamin B5 +695.6%
Contains more Vitamin B6Vitamin B6 +764.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pasta Rye DV% diff.
Manganese 0.224mg 2.577mg 102%
Fiber 15.1g 60%
Phosphorus 63mg 332mg 38%
Copper 0.093mg 0.367mg 30%
Selenium 13.9µg 25%
Vitamin B5 0.183mg 1.456mg 25%
Magnesium 18mg 110mg 22%
Vitamin B3 0.992mg 4.27mg 20%
Vitamin B6 0.034mg 0.294mg 20%
Iron 1.14mg 2.63mg 19%
Zinc 0.56mg 2.65mg 19%
Carbs 24.93g 75.86g 17%
Potassium 24mg 510mg 14%
Cholesterol 33mg 0mg 11%
Calories 131kcal 338kcal 10%
Protein 5.15g 10.34g 10%
Vitamin B1 0.209mg 0.316mg 9%
Vitamin B2 0.15mg 0.251mg 8%
Folate 64µg 38µg 7%
Vitamin E 0.85mg 6%
Vitamin B12 0.14µg 0µg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Calcium 6mg 24mg 2%
Polyunsaturated fat 0.429g 0.767g 2%
Fats 1.05g 1.63g 1%
Vitamin A 6µg 1µg 1%
Protein per 100 calories 3.9g 3.1g N/A
Calories per 10 g protein 254kcal 327kcal N/A
Weight per 100 calories 76g 30g N/A
Net carbs 24.93g 60.76g N/A
Sugar 0.98g N/A
Sodium 6mg 2mg 0%
Saturated fat 0.15g 0.197g 0%
Monounsaturated fat 0.124g 0.208g 0%
Tryptophan 0.065mg 0.108mg 0%
Threonine 0.134mg 0.289mg 0%
Isoleucine 0.197mg 0.208mg 0%
Leucine 0.348mg 0.563mg 0%
Lysine 0.097mg 0.286mg 0%
Methionine 0.079mg 0.153mg 0%
Phenylalanine 0.247mg 0.435mg 0%
Valine 0.217mg 0.317mg 0%
Histidine 0.103mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +546.8%
Contains more ProteinProtein +100.8%
Contains more FatsFats +55.2%
Contains more CarbsCarbs +204.3%
Contains more OtherOther +406.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -23.9%
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +78.8%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.