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Rye vs. Balsamic vinegar — In-Depth Nutrition Comparison

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Differences between rye and balsamic vinegar

  • Balsamic vinegar contains less manganese, phosphorus, copper, iron, zinc, magnesium, and potassium than rye.
  • Rye's daily need coverage for manganese is 106% higher.
  • Balsamic vinegar contains 33 times less zinc than rye. Rye contains 2.65mg of zinc, while balsamic vinegar contains 0.08mg.
  • The amount of sugar in rye is lower.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of balsamic vinegar is 50.

The food types used in this comparison are Rye grain and Vinegar, balsamic.

Infographic

Rye vs Balsamic vinegar 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +816.7%
Contains more PotassiumPotassium +355.4%
Contains more IronIron +265.3%
Contains more CopperCopper +1311.5%
Contains more ZincZinc +3212.5%
Contains more PhosphorusPhosphorus +1647.4%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +1867.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +12.5%

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
10
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +2010.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +345.4%
Contains more WaterWater +621.2%
Contains more OtherOther +284.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
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
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +4631.3%
Contains more FructoseFructose +6609.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Balsamic vinegar DV% diff.
Manganese 2.577mg 0.131mg 106%
Fiber 15.1g 60%
Phosphorus 332mg 19mg 45%
Copper 0.367mg 0.026mg 38%
Vitamin B5 1.456mg 29%
Vitamin B3 4.27mg 27%
Vitamin B1 0.316mg 26%
Selenium 13.9µg 25%
Iron 2.63mg 0.72mg 24%
Vitamin B6 0.294mg 23%
Magnesium 110mg 12mg 23%
Zinc 2.65mg 0.08mg 23%
Carbs 75.86g 17.03g 20%
Protein 10.34g 0.49g 20%
Vitamin B2 0.251mg 19%
Calories 338kcal 88kcal 13%
Potassium 510mg 112mg 12%
Folate 38µg 10%
Fructose 0.11g 7.38g 9%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Polyunsaturated fat 0.767g 5%
Vitamin K 5.9µg 5%
Fats 1.63g 0g 3%
Monounsaturated fat 0.208g 1%
Sodium 2mg 23mg 1%
Saturated fat 0.197g 0g 1%
Net carbs 60.76g 17.03g N/A
Calcium 24mg 27mg 0%
Sugar 0.98g 14.95g N/A
Vitamin A 1µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Balsamic vinegar
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
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
98%
Rye
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 13.97g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3.6)
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 Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.197g)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.