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Pea raw vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between pea raw and rye?

  • Pea raw is richer in vitamin C, vitamin K, and vitamin A, yet rye is richer in manganese, fiber, phosphorus, vitamin B5, selenium, copper, and magnesium.
  • Rye's daily need coverage for manganese is 94% higher.
  • Rye has a lower glycemic index than pea raw.

We used Peas, green, raw and Rye grain types in this comparison.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +109%
Contains more IronIron +78.9%
Contains more CopperCopper +108.5%
Contains more ZincZinc +113.7%
Contains more PhosphorusPhosphorus +207.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +528.5%
Contains more SeleniumSelenium +672.2%
~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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Rye
Rye
6
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 +3700%
Contains more Vitamin KVitamin K +320.3%
Contains more FolateFolate +71.1%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +90.2%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +74%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +644%
Contains more ProteinProtein +90.8%
Contains more FatsFats +307.5%
Contains more CarbsCarbs +425%
Contains more OtherOther +80.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -64%
Contains more Mono. FatMonounsaturated fat +494.3%
Contains more Poly. FatPolyunsaturated fat +310.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Rye
Rye
1
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 +602.8%
Contains more FructoseFructose +254.5%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +33.3%
~equal in Starch ~0g
~equal in Lactose ~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.
Pea raw Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea raw Rye DV% diff.
Manganese 0.41mg 2.577mg 94%
Vitamin C 40mg 0mg 44%
Fiber 5.7g 15.1g 38%
Phosphorus 108mg 332mg 32%
Vitamin B5 0.104mg 1.456mg 27%
Selenium 1.8µg 13.9µg 22%
Copper 0.176mg 0.367mg 21%
Carbs 14.45g 75.86g 20%
Magnesium 33mg 110mg 18%
Vitamin K 24.8µg 5.9µg 16%
Iron 1.47mg 2.63mg 15%
Vitamin B3 2.09mg 4.27mg 14%
Calories 81kcal 338kcal 13%
Zinc 1.24mg 2.65mg 13%
Vitamin B6 0.169mg 0.294mg 10%
Protein 5.42g 10.34g 10%
Vitamin B2 0.132mg 0.251mg 9%
Potassium 244mg 510mg 8%
Folate 65µg 38µg 7%
Vitamin E 0.13mg 0.85mg 5%
Polyunsaturated fat 0.187g 0.767g 4%
Vitamin B1 0.266mg 0.316mg 4%
Vitamin A 38µg 1µg 4%
Fats 0.4g 1.63g 2%
Saturated fat 0.071g 0.197g 1%
Net carbs 8.75g 60.76g N/A
Calcium 25mg 24mg 0%
Sugar 5.67g 0.98g N/A
Sodium 5mg 2mg 0%
Choline 28.4mg 30.4mg 0%
Monounsaturated fat 0.035g 0.208g 0%
Tryptophan 0.037mg 0.108mg 0%
Threonine 0.203mg 0.289mg 0%
Isoleucine 0.195mg 0.208mg 0%
Leucine 0.323mg 0.563mg 0%
Lysine 0.317mg 0.286mg 0%
Methionine 0.082mg 0.153mg 0%
Phenylalanine 0.2mg 0.435mg 0%
Valine 0.235mg 0.317mg 0%
Histidine 0.107mg 0.189mg 0%
Fructose 0.39g 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
35%
Rye
Minerals Daily Need Coverage Score
31%
Pea raw
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 4.69g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.126g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.