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Rye vs. Candy bar — In-Depth Nutrition Comparison

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How are rye and candy bar different?

  • Rye is higher in manganese, fiber, iron, vitamin B1, and selenium; however, candy bar is richer in vitamin B6, copper, vitamin B3, and vitamin E.
  • Daily need coverage for vitamin B6 for candy bar is 11747% higher.
  • Rye contains 4 times more fiber than candy bar. While rye contains 15.1g of fiber, candy bar contains only 4.1g.
  • Rye has less saturated fat.
  • Rye has a lower glycemic index (34) than candy bar (51).

Rye grain and Candies, peanut bar are the varieties used in this article.

Infographic

Rye vs Candy bar 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
5
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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more PotassiumPotassium +25.3%
Contains more IronIron +171.1%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +107.3%
Contains more SeleniumSelenium +195.7%
Contains more CalciumCalcium +225%
Contains more CopperCopper +110.9%
Contains more ZincZinc +48.7%
~equal in Magnesium ~110mg
~equal in Phosphorus ~308mg

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
5
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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +216%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +382.4%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B6Vitamin B6 +51940.8%
Contains more FolateFolate +97.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.4mg

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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more CarbsCarbs +60%
Contains more WaterWater +562.5%
Contains more ProteinProtein +49.9%
Contains more FatsFats +1967.5%
Contains more OtherOther +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +7938.9%
Contains more Poly. FatPolyunsaturated fat +1288.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Candy bar DV% diff.
Vitamin B6 0.294mg 153mg 11747%
Polyunsaturated fat 0.767g 10.65g 66%
Manganese 2.577mg 1.243mg 58%
Fats 1.63g 33.7g 49%
Copper 0.367mg 0.774mg 45%
Fiber 15.1g 4.1g 44%
Monounsaturated fat 0.208g 16.721g 41%
Vitamin B3 4.27mg 7.922mg 23%
Vitamin E 0.85mg 4.1mg 22%
Iron 2.63mg 0.97mg 21%
Saturated fat 0.197g 4.678g 20%
Vitamin B1 0.316mg 0.1mg 18%
Selenium 13.9µg 4.7µg 17%
Vitamin B5 1.456mg 0.83mg 13%
Zinc 2.65mg 3.94mg 12%
Protein 10.34g 15.5g 10%
Folate 38µg 75µg 9%
Calories 338kcal 522kcal 9%
Vitamin B2 0.251mg 0.14mg 9%
Carbs 75.86g 47.4g 9%
Sodium 2mg 156mg 7%
Vitamin K 5.9µg 0µg 5%
Calcium 24mg 78mg 5%
Phosphorus 332mg 308mg 3%
Potassium 510mg 407mg 3%
Net carbs 60.76g 43.3g N/A
Magnesium 110mg 110mg 0%
Sugar 0.98g 42.22g N/A
Vitamin A 1µg 0µg 0%
Choline 30.4mg 29.4mg 0%
Tryptophan 0.108mg 0.149mg 0%
Threonine 0.289mg 0.52mg 0%
Isoleucine 0.208mg 0.534mg 0%
Leucine 0.563mg 0.986mg 0%
Lysine 0.286mg 0.545mg 0%
Methionine 0.153mg 0.185mg 0%
Phenylalanine 0.435mg 0.787mg 0%
Valine 0.317mg 0.638mg 0%
Histidine 0.189mg 0.385mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Candy bar
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
2748%
Candy bar
Minerals Daily Need Coverage Score
98%
Rye
88%
Candy bar

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 41.24g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 4.481g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 17)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.