Rye vs. Almonds — In-Depth Nutrition Comparison
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Summary of differences between rye and almonds
- Rye has more vitamin B5, selenium, and manganese, while almonds have more vitamin E, copper, vitamin B2, magnesium, calcium, and phosphorus.
- Almonds cover your daily need for vitamin E, 165% more than rye.
- Rye contains 3 times more selenium than almonds. While rye contains 13.9µg of selenium, almonds contain only 4.1µg.
- The amount of saturated fat in rye is lower.
- Almonds have a lower glycemic index. The glycemic index of almonds is 0, while the glycemic index of rye is 34.
These are the specific foods used in this comparison Rye grain and Nuts, almonds.
Infographic
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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.
| Contains more ManganeseManganese | +18.3% |
| Contains more SeleniumSelenium | +239% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +1020.8% |
| Contains more PotassiumPotassium | +43.7% |
| Contains more IronIron | +41.1% |
| Contains more CopperCopper | +180.9% |
| Contains more ZincZinc | +17.7% |
| Contains more PhosphorusPhosphorus | +44.9% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.1% |
| Contains more Vitamin B3Vitamin B3 | +18% |
| Contains more Vitamin B5Vitamin B5 | +209.1% |
| Contains more Vitamin B6Vitamin B6 | +114.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +2915.3% |
| Contains more Vitamin B2Vitamin B2 | +353.4% |
| Contains more FolateFolate | +15.8% |
| Contains more CholineCholine | +71.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +252% |
| Contains more WaterWater | +140.4% |
| Contains more ProteinProtein | +104.5% |
| Contains more FatsFats | +2963.2% |
| Contains more OtherOther | +88.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.8% |
| Contains more Mono. FatMonounsaturated fat | +15068.8% |
| Contains more Poly. FatPolyunsaturated fat | +1507.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +456.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0.17g
~equal in
Fructose
~0.11g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 0.85mg | 25.63mg | 165% |
| Monounsaturated fat | 0.208g | 31.551g | 78% |
| Polyunsaturated fat | 0.767g | 12.329g | 77% |
| Copper | 0.367mg | 1.031mg | 74% |
| Fats | 1.63g | 49.93g | 74% |
| Vitamin B2 | 0.251mg | 1.138mg | 68% |
| Magnesium | 110mg | 270mg | 38% |
| Calcium | 24mg | 269mg | 25% |
| Protein | 10.34g | 21.15g | 22% |
| Phosphorus | 332mg | 481mg | 21% |
| Vitamin B5 | 1.456mg | 0.471mg | 20% |
| Selenium | 13.9µg | 4.1µg | 18% |
| Carbs | 75.86g | 21.55g | 18% |
| Manganese | 2.577mg | 2.179mg | 17% |
| Saturated fat | 0.197g | 3.802g | 16% |
| Iron | 2.63mg | 3.71mg | 14% |
| Vitamin B6 | 0.294mg | 0.137mg | 12% |
| Calories | 338kcal | 579kcal | 12% |
| Fiber | 15.1g | 12.5g | 10% |
| Vitamin B1 | 0.316mg | 0.205mg | 9% |
| Potassium | 510mg | 733mg | 7% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Choline | 30.4mg | 52.1mg | 4% |
| Vitamin B3 | 4.27mg | 3.618mg | 4% |
| Zinc | 2.65mg | 3.12mg | 4% |
| Folate | 38µg | 44µg | 2% |
| Net carbs | 60.76g | 9.05g | N/A |
| Sugar | 0.98g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.108mg | 0.211mg | 0% |
| Threonine | 0.289mg | 0.601mg | 0% |
| Isoleucine | 0.208mg | 0.751mg | 0% |
| Leucine | 0.563mg | 1.473mg | 0% |
| Lysine | 0.286mg | 0.568mg | 0% |
| Methionine | 0.153mg | 0.157mg | 0% |
| Phenylalanine | 0.435mg | 1.132mg | 0% |
| Valine | 0.317mg | 0.855mg | 0% |
| Histidine | 0.189mg | 0.539mg | 0% |
| Fructose | 0.11g | 0.11g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
78%
Minerals Daily Need Coverage Score
98%
142%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 3.37g)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 3.605g)
Which food is cheaper?
Rye is cheaper (difference - $2)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.