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Rye vs. Artichoke — In-Depth Nutrition Comparison

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How are rye and artichoke different?

  • Rye has more manganese, fiber, phosphorus, selenium, vitamin B5, vitamin B1, vitamin B3, zinc, iron, and copper than artichoke.
  • Daily need coverage for manganese for rye is 101% higher.
  • Rye contains 70 times more selenium than artichoke. While rye contains 13.9µg of selenium, artichoke contains only 0.2µg.

Rye grain and Artichokes, (globe or french), raw are the varieties used in this article.

Infographic

Rye vs Artichoke 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +37.8%
Contains more IronIron +105.5%
Contains more CopperCopper +58.9%
Contains more ZincZinc +440.8%
Contains more PhosphorusPhosphorus +268.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +906.6%
Contains more SeleniumSelenium +6850%
Contains more CalciumCalcium +83.3%

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
6
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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin EVitamin E +347.4%
Contains more Vitamin B1Vitamin B1 +338.9%
Contains more Vitamin B2Vitamin B2 +280.3%
Contains more Vitamin B3Vitamin B3 +308.2%
Contains more Vitamin B5Vitamin B5 +330.8%
Contains more Vitamin B6Vitamin B6 +153.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +150.8%
Contains more FolateFolate +78.9%
Contains more CholineCholine +13.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more ProteinProtein +216.2%
Contains more FatsFats +986.7%
Contains more CarbsCarbs +621.8%
Contains more OtherOther +38.9%
Contains more WaterWater +701.3%

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +4060%
Contains more Poly. FatPolyunsaturated fat +1098.4%
Contains less Sat. FatSaturated fat -81.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Artichoke DV% diff.
Manganese 2.577mg 0.256mg 101%
Fiber 15.1g 5.4g 39%
Phosphorus 332mg 90mg 35%
Selenium 13.9µg 0.2µg 25%
Vitamin B5 1.456mg 0.338mg 22%
Carbs 75.86g 10.51g 22%
Vitamin B1 0.316mg 0.072mg 20%
Vitamin B3 4.27mg 1.046mg 20%
Zinc 2.65mg 0.49mg 20%
Iron 2.63mg 1.28mg 17%
Copper 0.367mg 0.231mg 15%
Calories 338kcal 47kcal 15%
Protein 10.34g 3.27g 14%
Vitamin B6 0.294mg 0.116mg 14%
Vitamin B2 0.251mg 0.066mg 14%
Vitamin C 0mg 11.7mg 13%
Magnesium 110mg 60mg 12%
Folate 38µg 68µg 8%
Vitamin K 5.9µg 14.8µg 7%
Polyunsaturated fat 0.767g 0.064g 5%
Vitamin E 0.85mg 0.19mg 4%
Sodium 2mg 94mg 4%
Potassium 510mg 370mg 4%
Fats 1.63g 0.15g 2%
Calcium 24mg 44mg 2%
Monounsaturated fat 0.208g 0.005g 1%
Choline 30.4mg 34.4mg 1%
Saturated fat 0.197g 0.036g 1%
Net carbs 60.76g 5.11g N/A
Sugar 0.98g 0.99g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Artichoke
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
19%
Artichoke
Minerals Daily Need Coverage Score
98%
Rye
31%
Artichoke

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 92mg)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated fat?
Artichoke
Artichoke is lower in Saturated fat (difference - 0.161g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
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.

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.