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Rye vs Cereal - In-Depth Nutrition Comparison

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Significant differences between Rye and Cereal

  • Rye has more Manganese, and Fiber, however Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal covers your daily Vitamin B1 needs 498% more than Rye.
  • Cereal has 11 times less Fiber than Rye. Rye has 15.1g of Fiber, while Cereal has 1.4g.

Specific food types used in this comparison are Rye grain and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Rye vs Cereal 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
Rye
6
:
2
Cereal
Contains more Calcium +140%
Contains more Magnesium +478.9%
Contains more Phosphorus +331.2%
Contains more Potassium +385.7%
Contains less Sodium -99.7%
Contains more Copper +167.9%
Contains more Iron +1195.1%
Contains more Zinc +186.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +140%
Contains more Magnesium +478.9%
Contains more Phosphorus +331.2%
Contains more Potassium +385.7%
Contains less Sodium -99.7%
Contains more Copper +167.9%
Contains more Iron +1195.1%
Contains more Zinc +186.8%

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
:
6
Cereal
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +25281.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +962.5%
Contains more Vitamin B5 +544.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +25281.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1889.9%
Contains more Vitamin B2 +1441.8%
Contains more Vitamin B3 +593.7%
Contains more Vitamin B6 +1936.1%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Cereal Opinion
Net carbs 60.76g 85.45g Cereal
Protein 10.34g 6.06g Rye
Fats 1.63g 1.08g Rye
Carbs 75.86g 86.85g Cereal
Calories 338kcal 378kcal Cereal
Starch g g
Fructose 0.11g 0.26g Cereal
Sugar 0.98g 10.35g Rye
Fiber 15.1g 1.4g Rye
Calcium 24mg 10mg Rye
Iron 2.63mg 34.06mg Cereal
Magnesium 110mg 19mg Rye
Phosphorus 332mg 77mg Rye
Potassium 510mg 105mg Rye
Sodium 2mg 795mg Rye
Zinc 2.65mg 7.6mg Cereal
Copper 0.367mg 0.137mg Rye
Vitamin A 11IU 2792IU Cereal
Vitamin E 0.85mg 0.08mg Rye
Vitamin D 0IU IU Rye
Vitamin D 0µg µg Rye
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.316mg 6.288mg Cereal
Vitamin B2 0.251mg 3.87mg Cereal
Vitamin B3 4.27mg 29.62mg Cereal
Vitamin B5 1.456mg 0.226mg Rye
Vitamin B6 0.294mg 5.986mg Cereal
Folate 38µg µg Rye
Vitamin B12 0µg µg Rye
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.066mg Rye
Threonine 0.289mg 0.241mg Rye
Isoleucine 0.208mg 0.26mg Cereal
Leucine 0.563mg 0.767mg Cereal
Lysine 0.286mg 0.113mg Rye
Methionine 0.153mg 0.13mg Rye
Phenylalanine 0.435mg 0.365mg Rye
Valine 0.317mg 0.344mg Cereal
Histidine 0.189mg 0.162mg Rye
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 0.197g 0.26g Rye
Monounsaturated Fat 0.208g 0.204g Rye
Polyunsaturated fat 0.767g 0.354g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cereal
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
393
Cereal
Mineral Summary Score
71
Rye
212
Cereal

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
36%
Cereal
Carbohydrates
76%
Rye
87%
Cereal
Fats
8%
Rye
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 9.37g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 793mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 35)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
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

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

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.