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  6. Rye vs. Beef broiled

Rye vs. Beef broiled — In-Depth Nutrition Comparison

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Significant differences between rye and beef broiled

  • Rye has more manganese, fiber, copper, vitamin B1, magnesium, and phosphorus; however, beef broiled is richer in vitamin B12 and zinc.
  • Rye covers your daily manganese needs 112% more than beef broiled.
  • Rye contains less saturated fat.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of beef broiled is 0.

Specific food types used in this comparison are Rye grain and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Rye vs Beef broiled 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
7
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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +423.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +60.4%
Contains more CopperCopper +331.8%
Contains more PhosphorusPhosphorus +67.7%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +21375%
Contains more ZincZinc +138.1%
Contains more SeleniumSelenium +54.7%
~equal in Iron ~2.6mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +587%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B5Vitamin B5 +121.3%
Contains more Vitamin KVitamin K +391.7%
Contains more FolateFolate +322.2%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +25.9%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +171.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Rye Beef broiled DV% diff.
Manganese 2.577mg 0.012mg 112%
Vitamin B12 0µg 2.64µg 110%
Fiber 15.1g 0g 60%
Zinc 2.65mg 6.31mg 33%
Copper 0.367mg 0.085mg 31%
Protein 10.34g 25.93g 31%
Cholesterol 0mg 88mg 29%
Saturated fat 0.197g 5.895g 26%
Carbs 75.86g 0g 25%
Vitamin B1 0.316mg 0.046mg 23%
Fats 1.63g 15.41g 21%
Magnesium 110mg 21mg 21%
Phosphorus 332mg 198mg 19%
Vitamin B5 1.456mg 0.658mg 16%
Monounsaturated fat 0.208g 6.668g 16%
Selenium 13.9µg 21.5µg 14%
Choline 30.4mg 82.4mg 9%
Folate 38µg 9µg 7%
Vitamin B6 0.294mg 0.382mg 7%
Vitamin B3 4.27mg 5.378mg 7%
Potassium 510mg 318mg 6%
Vitamin B2 0.251mg 0.176mg 6%
Vitamin E 0.85mg 0.12mg 5%
Vitamin K 5.9µg 1.2µg 4%
Calories 338kcal 250kcal 4%
Sodium 2mg 72mg 3%
Polyunsaturated fat 0.767g 0.484g 2%
Calcium 24mg 18mg 1%
Net carbs 60.76g 0g N/A
Vitamin D 0IU 2IU 0%
Iron 2.63mg 2.6mg 0%
Sugar 0.98g 0g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.108mg 0.094mg 0%
Threonine 0.289mg 0.72mg 0%
Isoleucine 0.208mg 0.822mg 0%
Leucine 0.563mg 1.45mg 0%
Lysine 0.286mg 1.54mg 0%
Methionine 0.153mg 0.478mg 0%
Phenylalanine 0.435mg 0.725mg 0%
Valine 0.317mg 0.914mg 0%
Histidine 0.189mg 0.604mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +130.9%
Contains more ProteinProtein +150.8%
Contains more FatsFats +845.4%
Contains more WaterWater +447%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +58.5%
Contains more Mono. FatMonounsaturated fat +3105.8%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.