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  6. Rye vs. Banana

Rye vs. Banana — In-Depth Nutrition Comparison

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Important differences between Rye and Banana

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B1, Selenium, Zinc, Vitamin B3, and Vitamin B5 than Banana.
  • Rye's daily need coverage for Manganese is 100% more.
  • Rye contains 18 times more Zinc than Banana. Rye contains 2.65mg of Zinc, while Banana contains 0.15mg.

The food varieties used in the comparison are Rye grain and Bananas, raw.

Infographic

Rye vs Banana 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
:
1
Banana
Banana
Contains more Calcium +380%
Contains more Iron +911.5%
Contains more Magnesium +307.4%
Contains more Phosphorus +1409.1%
Contains more Potassium +42.5%
Contains more Zinc +1666.7%
Contains more Copper +370.5%
Contains more Manganese +854.4%
Contains more Selenium +1290%
Contains less Sodium -50%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +380%
Contains more Iron +911.5%
Contains more Magnesium +307.4%
Contains more Phosphorus +1409.1%
Contains more Potassium +42.5%
Contains more Zinc +1666.7%
Contains more Copper +370.5%
Contains more Manganese +854.4%
Contains more Selenium +1290%
Contains less Sodium -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
7
:
3
Banana
Banana
Contains more Vitamin E +750%
Contains more Vitamin B1 +919.4%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +542.1%
Contains more Vitamin B5 +335.9%
Contains more Folate +90%
Contains more Vitamin K +1080%
Contains more Vitamin A +481.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +24.8%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin E +750%
Contains more Vitamin B1 +919.4%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +542.1%
Contains more Vitamin B5 +335.9%
Contains more Folate +90%
Contains more Vitamin K +1080%
Contains more Vitamin A +481.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +24.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Banana
Banana
Contains more Protein +848.6%
Contains more Fats +393.9%
Contains more Carbs +232.1%
Contains more Other +89.2%
Contains more Water +606.7%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +848.6%
Contains more Fats +393.9%
Contains more Carbs +232.1%
Contains more Other +89.2%
Contains more Water +606.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +950.7%
Contains less Saturated Fat -43.1%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +950.7%
Contains less Saturated Fat -43.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
:
5
Banana
Banana
Contains more Starch +∞%
Contains more Sucrose +236.6%
Contains more Glucose +3012.5%
Contains more Fructose +4309.1%
Contains more Maltose +∞%
Rye
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
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +236.6%
Contains more Glucose +3012.5%
Contains more Fructose +4309.1%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Banana Opinion
Net carbs 60.76g 20.24g Rye
Protein 10.34g 1.09g Rye
Fats 1.63g 0.33g Rye
Carbs 75.86g 22.84g Rye
Calories 338kcal 89kcal Rye
Starch 5.38g Banana
Fructose 0.11g 4.85g Banana
Sugar 0.98g 12.23g Rye
Fiber 15.1g 2.6g Rye
Calcium 24mg 5mg Rye
Iron 2.63mg 0.26mg Rye
Magnesium 110mg 27mg Rye
Phosphorus 332mg 22mg Rye
Potassium 510mg 358mg Rye
Sodium 2mg 1mg Banana
Zinc 2.65mg 0.15mg Rye
Copper 0.367mg 0.078mg Rye
Manganese 2.577mg 0.27mg Rye
Selenium 13.9µg 1µg Rye
Vitamin A 11IU 64IU Banana
Vitamin A RAE 1µg 3µg Banana
Vitamin E 0.85mg 0.1mg Rye
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.316mg 0.031mg Rye
Vitamin B2 0.251mg 0.073mg Rye
Vitamin B3 4.27mg 0.665mg Rye
Vitamin B5 1.456mg 0.334mg Rye
Vitamin B6 0.294mg 0.367mg Banana
Folate 38µg 20µg Rye
Vitamin K 5.9µg 0.5µg Rye
Tryptophan 0.108mg 0.009mg Rye
Threonine 0.289mg 0.028mg Rye
Isoleucine 0.208mg 0.028mg Rye
Leucine 0.563mg 0.068mg Rye
Lysine 0.286mg 0.05mg Rye
Methionine 0.153mg 0.008mg Rye
Phenylalanine 0.435mg 0.049mg Rye
Valine 0.317mg 0.047mg Rye
Histidine 0.189mg 0.077mg Rye
Saturated Fat 0.197g 0.112g Banana
Monounsaturated Fat 0.208g 0.032g Rye
Polyunsaturated fat 0.767g 0.073g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
16%
Banana
Minerals Daily Need Coverage Score
98%
Rye
14%
Banana

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 11.25g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 14)
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 contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.085g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $0.2)
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.