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  6. Pea raw vs. Rye

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, and Vitamin K, yet Rye is richer in Manganese, Fiber, Phosphorus, Vitamin B5, Selenium, Copper, Magnesium, and Iron.
  • Rye's daily need coverage for Manganese is 94% higher.

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.
Pea raw
Pea raw
1
:
9
Rye
Rye
Contains more Iron +78.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +207.4%
Contains more Potassium +109%
Contains less Sodium -60%
Contains more Zinc +113.7%
Contains more Copper +108.5%
Contains more Manganese +528.5%
Contains more Selenium +672.2%
Equal in Calcium - 24
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Iron +78.9%
Contains more Magnesium +233.3%
Contains more Phosphorus +207.4%
Contains more Potassium +109%
Contains less Sodium -60%
Contains more Zinc +113.7%
Contains more Copper +108.5%
Contains more Manganese +528.5%
Contains more Selenium +672.2%
Equal in Calcium - 24

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.
Pea raw
Pea raw
4
:
6
Rye
Rye
Contains more Vitamin A +6854.5%
Contains more Vitamin C +∞%
Contains more Folate +71.1%
Contains more Vitamin K +320.3%
Contains more Vitamin E +553.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +90.2%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B5 +1300%
Contains more Vitamin B6 +74%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
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 +6854.5%
Contains more Vitamin C +∞%
Contains more Folate +71.1%
Contains more Vitamin K +320.3%
Contains more Vitamin E +553.8%
Contains more Vitamin B1 +18.8%
Contains more Vitamin B2 +90.2%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B5 +1300%
Contains more Vitamin B6 +74%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
1
:
4
Rye
Rye
Contains more Water +644%
Contains more Protein +90.8%
Contains more Fats +307.5%
Contains more Carbs +425%
Contains more Other +80.5%
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 Water +644%
Contains more Protein +90.8%
Contains more Fats +307.5%
Contains more Carbs +425%
Contains more Other +80.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
1
:
2
Rye
Rye
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +494.3%
Contains more Polyunsaturated fat +310.2%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +494.3%
Contains more Polyunsaturated fat +310.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea raw
Pea raw
3
:
1
Rye
Rye
Contains more Sucrose +602.8%
Contains more Fructose +254.5%
Contains more Maltose +∞%
Contains more Glucose +33.3%
Pea raw
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
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 Sucrose +602.8%
Contains more Fructose +254.5%
Contains more Maltose +∞%
Contains more Glucose +33.3%

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 Opinion
Net carbs 8.75g 60.76g Rye
Protein 5.42g 10.34g Rye
Fats 0.4g 1.63g Rye
Carbs 14.45g 75.86g Rye
Calories 81kcal 338kcal Rye
Fructose 0.39g 0.11g Pea raw
Sugar 5.67g 0.98g Rye
Fiber 5.7g 15.1g Rye
Calcium 25mg 24mg Pea raw
Iron 1.47mg 2.63mg Rye
Magnesium 33mg 110mg Rye
Phosphorus 108mg 332mg Rye
Potassium 244mg 510mg Rye
Sodium 5mg 2mg Rye
Zinc 1.24mg 2.65mg Rye
Copper 0.176mg 0.367mg Rye
Manganese 0.41mg 2.577mg Rye
Selenium 1.8µg 13.9µg Rye
Vitamin A 765IU 11IU Pea raw
Vitamin A RAE 38µg 1µg Pea raw
Vitamin E 0.13mg 0.85mg Rye
Vitamin C 40mg 0mg Pea raw
Vitamin B1 0.266mg 0.316mg Rye
Vitamin B2 0.132mg 0.251mg Rye
Vitamin B3 2.09mg 4.27mg Rye
Vitamin B5 0.104mg 1.456mg Rye
Vitamin B6 0.169mg 0.294mg Rye
Folate 65µg 38µg Pea raw
Vitamin K 24.8µg 5.9µg Pea raw
Tryptophan 0.037mg 0.108mg Rye
Threonine 0.203mg 0.289mg Rye
Isoleucine 0.195mg 0.208mg Rye
Leucine 0.323mg 0.563mg Rye
Lysine 0.317mg 0.286mg Pea raw
Methionine 0.082mg 0.153mg Rye
Phenylalanine 0.2mg 0.435mg Rye
Valine 0.235mg 0.317mg Rye
Histidine 0.107mg 0.189mg Rye
Saturated Fat 0.071g 0.197g Pea raw
Monounsaturated Fat 0.035g 0.208g Rye
Polyunsaturated fat 0.187g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pea raw
36%
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.