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Rye vs. Apple pie — In-Depth Nutrition Comparison

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A recap on differences between rye and apple pie

  • Apple pie has less manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, vitamin B6, and vitamin B3.
  • Rye covers your daily manganese needs 104% more than apple pie.
  • Apple pie contains 17 times less zinc than rye. Rye contains 2.65mg of zinc, while apple pie contains 0.16mg.
  • Rye has less saturated fat.

Food varieties used in this article are Rye grain and Pie, apple, commercially prepared, unenriched flour.

Infographic

Rye vs Apple pie 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.
Rye
Rye
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +1471.4%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +684.6%
Contains more IronIron +117.4%
Contains more CopperCopper +697.8%
Contains more ZincZinc +1556.3%
Contains more PhosphorusPhosphorus +1283.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1315.9%
Contains more SeleniumSelenium +∞%

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.
Rye
Rye
9
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%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.8%
Contains more Vitamin B2Vitamin B2 +58.9%
Contains more Vitamin B3Vitamin B3 +280.2%
Contains more Vitamin B5Vitamin B5 +1123.5%
Contains more Vitamin B6Vitamin B6 +673.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +444.2%
Contains more CarbsCarbs +123.1%
Contains more OtherOther +74.4%
Contains more FatsFats +574.8%
Contains more WaterWater +392.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +2009.6%
Contains more Poly. FatPolyunsaturated fat +186.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Apple pie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Apple pie DV% diff.
Manganese 2.577mg 0.182mg 104%
Fiber 15.1g 1.6g 54%
Phosphorus 332mg 24mg 44%
Copper 0.367mg 0.046mg 36%
Vitamin B5 1.456mg 0.119mg 27%
Selenium 13.9µg 25%
Magnesium 110mg 7mg 25%
Zinc 2.65mg 0.16mg 23%
Vitamin B3 4.27mg 1.123mg 20%
Vitamin B6 0.294mg 0.038mg 20%
Iron 2.63mg 1.21mg 18%
Protein 10.34g 1.9g 17%
Saturated fat 0.197g 3.797g 16%
Vitamin B1 0.316mg 0.134mg 15%
Carbs 75.86g 34g 14%
Fats 1.63g 11g 14%
Potassium 510mg 65mg 13%
Sodium 2mg 266mg 11%
Monounsaturated fat 0.208g 4.388g 10%
Polyunsaturated fat 0.767g 2.198g 10%
Folate 38µg 4µg 9%
Vitamin B2 0.251mg 0.158mg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Calories 338kcal 237kcal 5%
Vitamin C 0mg 3.2mg 4%
Vitamin A 1µg 29µg 3%
Calcium 24mg 11mg 1%
Net carbs 60.76g 32.4g N/A
Sugar 0.98g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.108mg 0.026mg 0%
Threonine 0.289mg 0.054mg 0%
Isoleucine 0.208mg 0.073mg 0%
Leucine 0.563mg 0.129mg 0%
Lysine 0.286mg 0.07mg 0%
Methionine 0.153mg 0.032mg 0%
Phenylalanine 0.435mg 0.088mg 0%
Valine 0.317mg 0.084mg 0%
Histidine 0.189mg 0.038mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Apple pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Rye
10%
Apple pie
Minerals Daily Need Coverage Score
98%
Rye
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 264mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 3.6g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.