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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
