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  6. Rye vs. Broccoli

Rye vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between Rye and Broccoli

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B3, Magnesium, and Selenium, however, Broccoli is richer in Vitamin C, and Vitamin K.
  • Rye's daily need coverage for Manganese is 103% more.
  • Rye contains 7 times more Copper than Broccoli. Rye contains 0.367mg of Copper, while Broccoli contains 0.049mg.

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

Infographic

Rye vs Broccoli 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
Broccoli
Broccoli
Contains more Iron +260.3%
Contains more Magnesium +423.8%
Contains more Phosphorus +403%
Contains more Potassium +61.4%
Contains less Sodium -93.9%
Contains more Zinc +546.3%
Contains more Copper +649%
Contains more Manganese +1127.1%
Contains more Selenium +456%
Contains more Calcium +95.8%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +260.3%
Contains more Magnesium +423.8%
Contains more Phosphorus +403%
Contains more Potassium +61.4%
Contains less Sodium -93.9%
Contains more Zinc +546.3%
Contains more Copper +649%
Contains more Manganese +1127.1%
Contains more Selenium +456%
Contains more Calcium +95.8%

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
:
4
Broccoli
Broccoli
Contains more Vitamin B1 +345.1%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +568.2%
Contains more Vitamin B5 +154.1%
Contains more Vitamin B6 +68%
Contains more Vitamin A +5563.6%
Contains more Vitamin C +∞%
Contains more Folate +65.8%
Contains more Vitamin K +1622%
Equal in Vitamin E - 0.78
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +345.1%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +568.2%
Contains more Vitamin B5 +154.1%
Contains more Vitamin B6 +68%
Contains more Vitamin A +5563.6%
Contains more Vitamin C +∞%
Contains more Folate +65.8%
Contains more Vitamin K +1622%
Equal in Vitamin E - 0.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Broccoli
Broccoli
Contains more Protein +266.7%
Contains more Fats +340.5%
Contains more Carbs +1042.5%
Contains more Other +80.5%
Contains more Water +742.5%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +266.7%
Contains more Fats +340.5%
Contains more Carbs +1042.5%
Contains more Other +80.5%
Contains more Water +742.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +1790.9%
Contains more Polyunsaturated fat +1918.4%
Contains less Saturated Fat -80.2%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +1790.9%
Contains more Polyunsaturated fat +1918.4%
Contains less Saturated Fat -80.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
:
4
Broccoli
Broccoli
Contains more Sucrose +610%
Contains more Glucose +206.3%
Contains more Fructose +518.2%
Contains more Lactose +∞%
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
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Sucrose +610%
Contains more Glucose +206.3%
Contains more Fructose +518.2%
Contains more Lactose +∞%
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 Broccoli
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 Broccoli Opinion
Net carbs 60.76g 4.04g Rye
Protein 10.34g 2.82g Rye
Fats 1.63g 0.37g Rye
Carbs 75.86g 6.64g Rye
Calories 338kcal 34kcal Rye
Fructose 0.11g 0.68g Broccoli
Sugar 0.98g 1.7g Rye
Fiber 15.1g 2.6g Rye
Calcium 24mg 47mg Broccoli
Iron 2.63mg 0.73mg Rye
Magnesium 110mg 21mg Rye
Phosphorus 332mg 66mg Rye
Potassium 510mg 316mg Rye
Sodium 2mg 33mg Rye
Zinc 2.65mg 0.41mg Rye
Copper 0.367mg 0.049mg Rye
Manganese 2.577mg 0.21mg Rye
Selenium 13.9µg 2.5µg Rye
Vitamin A 11IU 623IU Broccoli
Vitamin A RAE 1µg 31µg Broccoli
Vitamin E 0.85mg 0.78mg Rye
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.316mg 0.071mg Rye
Vitamin B2 0.251mg 0.117mg Rye
Vitamin B3 4.27mg 0.639mg Rye
Vitamin B5 1.456mg 0.573mg Rye
Vitamin B6 0.294mg 0.175mg Rye
Folate 38µg 63µg Broccoli
Vitamin K 5.9µg 101.6µg Broccoli
Tryptophan 0.108mg 0.033mg Rye
Threonine 0.289mg 0.088mg Rye
Isoleucine 0.208mg 0.079mg Rye
Leucine 0.563mg 0.129mg Rye
Lysine 0.286mg 0.135mg Rye
Methionine 0.153mg 0.038mg Rye
Phenylalanine 0.435mg 0.117mg Rye
Valine 0.317mg 0.125mg Rye
Histidine 0.189mg 0.059mg Rye
Saturated Fat 0.197g 0.039g Broccoli
Monounsaturated Fat 0.208g 0.011g Rye
Polyunsaturated fat 0.767g 0.038g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Broccoli
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
65%
Broccoli
Minerals Daily Need Coverage Score
98%
Rye
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.158g)
Which food is lower in glycemic index?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.