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Rye vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between rye and apples

  • Apples have less manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B3, selenium, magnesium, and vitamin B1.
  • Rye covers your daily manganese needs 111% more than apples.

Food varieties used in this article are Rye grain and Apples, raw, with skin.

Infographic

Rye vs Apple 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.
Rye
Rye
9
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%
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +376.6%
Contains more IronIron +2091.7%
Contains more CopperCopper +1259.3%
Contains more ZincZinc +6525%
Contains more PhosphorusPhosphorus +2918.2%
Contains more ManganeseManganese +7262.9%
Contains more SeleniumSelenium +∞%
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.
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%
Apple
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin EVitamin E +372.2%
Contains more Vitamin B1Vitamin B1 +1758.8%
Contains more Vitamin B2Vitamin B2 +865.4%
Contains more Vitamin B3Vitamin B3 +4592.3%
Contains more Vitamin B5Vitamin B5 +2286.9%
Contains more Vitamin B6Vitamin B6 +617.1%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +794.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Apple DV% diff.
Manganese 2.577mg 0.035mg 111%
Fiber 15.1g 2.4g 51%
Phosphorus 332mg 11mg 46%
Copper 0.367mg 0.027mg 38%
Iron 2.63mg 0.12mg 31%
Vitamin B5 1.456mg 0.061mg 28%
Vitamin B3 4.27mg 0.091mg 26%
Vitamin B1 0.316mg 0.017mg 25%
Magnesium 110mg 5mg 25%
Selenium 13.9µg 0µg 25%
Zinc 2.65mg 0.04mg 24%
Carbs 75.86g 13.81g 21%
Protein 10.34g 0.26g 20%
Vitamin B6 0.294mg 0.041mg 19%
Vitamin B2 0.251mg 0.026mg 17%
Calories 338kcal 52kcal 14%
Potassium 510mg 107mg 12%
Folate 38µg 3µg 9%
Fructose 0.11g 5.9g 7%
Polyunsaturated fat 0.767g 0.051g 5%
Choline 30.4mg 3.4mg 5%
Vitamin C 0mg 4.6mg 5%
Vitamin E 0.85mg 0.18mg 4%
Vitamin K 5.9µg 2.2µg 3%
Calcium 24mg 6mg 2%
Fats 1.63g 0.17g 2%
Monounsaturated fat 0.208g 0.007g 1%
Saturated fat 0.197g 0.028g 1%
Net carbs 60.76g 11.41g N/A
Sugar 0.98g 10.39g N/A
Starch 0.05g 0%
Sodium 2mg 1mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.108mg 0.001mg 0%
Threonine 0.289mg 0.006mg 0%
Isoleucine 0.208mg 0.006mg 0%
Leucine 0.563mg 0.013mg 0%
Lysine 0.286mg 0.012mg 0%
Methionine 0.153mg 0.001mg 0%
Phenylalanine 0.435mg 0.006mg 0%
Valine 0.317mg 0.012mg 0%
Histidine 0.189mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +3876.9%
Contains more FatsFats +858.8%
Contains more CarbsCarbs +449.3%
Contains more OtherOther +685%
Contains more WaterWater +707.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +2871.4%
Contains more Poly. FatPolyunsaturated fat +1403.9%
Contains less Sat. FatSaturated fat -85.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
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
Apple
Apple
4
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +191.5%
Contains more GlucoseGlucose +1418.8%
Contains more FructoseFructose +5263.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.