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  6. Potato chips vs. Rye

Potato chips vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between potato chips and rye

  • Potato chips have more vitamin E, vitamin C, vitamin B6, and potassium, while rye has more manganese, fiber, phosphorus, vitamin B5, and zinc.
  • Rye covers your daily need for manganese, 93% more than potato chips.
  • The amount of saturated fat in rye is lower.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of potato chips is 56.

These are the specific foods used in this comparison Snacks, potato chips, plain, unsalted and Rye grain.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Rye
Rye
8
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 PotassiumPotassium +150%
Contains more MagnesiumMagnesium +64.2%
Contains more IronIron +61.3%
Contains more CopperCopper +19.9%
Contains more ZincZinc +143.1%
Contains more PhosphorusPhosphorus +101.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +485.7%
Contains more SeleniumSelenium +71.6%
~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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Rye
Rye
5
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 EVitamin E +971.8%
Contains more Vitamin B6Vitamin B6 +124.5%
Contains more Vitamin KVitamin K +274.6%
Contains more FolateFolate +18.4%
Contains more CholineCholine +23.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B5Vitamin B5 +262.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato chips Rye DV% diff.
Manganese 0.44mg 2.577mg 93%
Polyunsaturated fat 12.17g 0.767g 76%
Vitamin E 9.11mg 0.85mg 55%
Fats 34.6g 1.63g 51%
Saturated fat 10.96g 0.197g 49%
Fiber 4.8g 15.1g 41%
Vitamin C 31.1mg 0mg 35%
Vitamin B6 0.66mg 0.294mg 28%
Monounsaturated fat 9.84g 0.208g 24%
Phosphorus 165mg 332mg 24%
Potassium 1275mg 510mg 23%
Histidine 153mg 0.189mg 22%
Vitamin B5 0.402mg 1.456mg 21%
Vitamin K 22.1µg 5.9µg 14%
Zinc 1.09mg 2.65mg 14%
Iron 1.63mg 2.63mg 13%
Vitamin B1 0.167mg 0.316mg 12%
Selenium 8.1µg 13.9µg 11%
Calories 536kcal 338kcal 10%
Magnesium 67mg 110mg 10%
Carbs 52.9g 75.86g 8%
Copper 0.306mg 0.367mg 7%
Protein 7g 10.34g 7%
Vitamin B2 0.197mg 0.251mg 4%
Vitamin B3 3.827mg 4.27mg 3%
Folate 45µg 38µg 2%
Choline 37.5mg 30.4mg 1%
Net carbs 48.1g 60.76g N/A
Calcium 24mg 24mg 0%
Sugar 0.22g 0.98g N/A
Sodium 8mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.108mg 0.108mg 0%
Threonine 0.253mg 0.289mg 0%
Isoleucine 0.283mg 0.208mg 0%
Leucine 0.419mg 0.563mg 0%
Lysine 0.424mg 0.286mg 0%
Methionine 0.11mg 0.153mg 0%
Phenylalanine 0.31mg 0.435mg 0%
Valine 0.392mg 0.317mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Rye
Rye
3
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 FatsFats +2022.7%
Contains more OtherOther +129.3%
Contains more ProteinProtein +47.7%
Contains more CarbsCarbs +43.4%
Contains more WaterWater +457.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Rye
Rye
1
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 more Mono. FatMonounsaturated fat +4630.8%
Contains more Poly. FatPolyunsaturated fat +1486.7%
Contains less Sat. FatSaturated fat -98.2%

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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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.