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Rye vs Black pepper - In-Depth Nutrition Comparison

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Important differences between Rye and Black pepper

  • Rye has more Phosphorus, Vitamin B3, and Vitamin B1, however Black pepper is richer in Manganese, Vitamin K, Copper, Iron, Calcium, Fiber, and Potassium.
  • Black pepper's daily need coverage for Manganese is 442% more.
  • Rye contains 4 times more Vitamin B3 than Black pepper. Rye contains 4.27mg of Vitamin B3, while Black pepper contains 1.143mg.

The food varieties used in the comparison are Rye grain and Spices, pepper, black.

Infographic

Rye vs Black pepper 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +110.1%
Contains less Sodium -90%
Contains more Zinc +122.7%
Contains more Calcium +1745.8%
Contains more Iron +269.2%
Contains more Magnesium +55.5%
Contains more Potassium +160.6%
Contains more Copper +262.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 133% 365% 123% 68% 118% 3% 33% 444%
Contains more Phosphorus +110.1%
Contains less Sodium -90%
Contains more Zinc +122.7%
Contains more Calcium +1745.8%
Contains more Iron +269.2%
Contains more Magnesium +55.5%
Contains more Potassium +160.6%
Contains more Copper +262.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
6
:
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +39.4%
Contains more Vitamin B3 +273.6%
Contains more Folate +123.5%
Contains more Vitamin A +4872.7%
Contains more Vitamin E +22.4%
Contains more Vitamin K +2674.6%
Equal in Vitamin B5 - 1.399
Equal in Vitamin B6 - 0.291
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin B1 +192.6%
Contains more Vitamin B2 +39.4%
Contains more Vitamin B3 +273.6%
Contains more Folate +123.5%
Contains more Vitamin A +4872.7%
Contains more Vitamin E +22.4%
Contains more Vitamin K +2674.6%
Equal in Vitamin B5 - 1.399
Equal in Vitamin B6 - 0.291

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Black pepper
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Black pepper Opinion
Net carbs 60.76g 38.65g Rye
Protein 10.34g 10.39g Black pepper
Fats 1.63g 3.26g Black pepper
Carbs 75.86g 63.95g Rye
Calories 338kcal 251kcal Rye
Starch g g
Fructose 0.11g 0.23g Black pepper
Sugar 0.98g 0.64g Black pepper
Fiber 15.1g 25.3g Black pepper
Calcium 24mg 443mg Black pepper
Iron 2.63mg 9.71mg Black pepper
Magnesium 110mg 171mg Black pepper
Phosphorus 332mg 158mg Rye
Potassium 510mg 1329mg Black pepper
Sodium 2mg 20mg Rye
Zinc 2.65mg 1.19mg Rye
Copper 0.367mg 1.33mg Black pepper
Vitamin A 11IU 547IU Black pepper
Vitamin E 0.85mg 1.04mg Black pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.108mg Rye
Vitamin B2 0.251mg 0.18mg Rye
Vitamin B3 4.27mg 1.143mg Rye
Vitamin B5 1.456mg 1.399mg Rye
Vitamin B6 0.294mg 0.291mg Rye
Folate 38µg 17µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 163.7µg Black pepper
Tryptophan 0.108mg 0.058mg Rye
Threonine 0.289mg 0.244mg Rye
Isoleucine 0.208mg 0.366mg Black pepper
Leucine 0.563mg 1.014mg Black pepper
Lysine 0.286mg 0.244mg Rye
Methionine 0.153mg 0.096mg Rye
Phenylalanine 0.435mg 0.446mg Black pepper
Valine 0.317mg 0.547mg Black pepper
Histidine 0.189mg 0.159mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 1.392g Rye
Monounsaturated Fat 0.208g 0.739g Black pepper
Polyunsaturated fat 0.767g 0.998g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
60
Black pepper
Mineral Summary Score
71
Rye
160
Black pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
62%
Black pepper
Carbohydrates
76%
Rye
64%
Black pepper
Fats
8%
Rye
15%
Black pepper

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.195g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.1)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.