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Rye vs. Cream cheese — In-Depth Nutrition Comparison

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How are rye and cream cheese different?

  • Rye has more manganese, fiber, copper, phosphorus, iron, vitamin B3, vitamin B1, and magnesium than cream cheese.
  • Daily need coverage for manganese for rye is 112% higher.
  • Rye has less saturated fat.
  • Cream cheese has a lower glycemic index (0) than rye (34).

Rye grain and Cheese, cream are the varieties used in this article.

Infographic

Rye vs Cream cheese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
9
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +1122.2%
Contains more PotassiumPotassium +286.4%
Contains more IronIron +2290.9%
Contains more CopperCopper +1938.9%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +210.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +23327.3%
Contains more SeleniumSelenium +61.6%
Contains more CalciumCalcium +304.2%

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
7
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +1273.9%
Contains more Vitamin B3Vitamin B3 +4592.3%
Contains more Vitamin B5Vitamin B5 +181.6%
Contains more Vitamin B6Vitamin B6 +425%
Contains more Vitamin KVitamin K +181%
Contains more FolateFolate +322.2%
Contains more CholineCholine +11.8%
Contains more Vitamin AVitamin A +30700%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.86mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

All nutrients comparison - raw data values

Nutrient Rye Cream cheese DV% diff.
Manganese 2.577mg 0.011mg 112%
Saturated fat 0.197g 20.213g 91%
Fiber 15.1g 0g 60%
Fats 1.63g 34.44g 50%
Copper 0.367mg 0.018mg 39%
Vitamin A 1µg 308µg 34%
Cholesterol 0mg 101mg 34%
Iron 2.63mg 0.11mg 32%
Phosphorus 332mg 107mg 32%
Vitamin B3 4.27mg 0.091mg 26%
Magnesium 110mg 9mg 24%
Vitamin B1 0.316mg 0.023mg 24%
Carbs 75.86g 5.52g 23%
Monounsaturated fat 0.208g 8.907g 22%
Zinc 2.65mg 0.5mg 20%
Vitamin B5 1.456mg 0.517mg 19%
Vitamin B6 0.294mg 0.056mg 18%
Sodium 2mg 314mg 14%
Potassium 510mg 132mg 11%
Selenium 13.9µg 8.6µg 10%
Vitamin B12 0µg 0.22µg 9%
Protein 10.34g 6.15g 8%
Folate 38µg 9µg 7%
Calcium 24mg 97mg 7%
Polyunsaturated fat 0.767g 1.483g 5%
Vitamin K 5.9µg 2.1µg 3%
Vitamin B2 0.251mg 0.23mg 2%
Choline 30.4mg 27.2mg 1%
Calories 338kcal 350kcal 1%
Net carbs 60.76g 5.52g N/A
Sugar 0.98g 3.76g N/A
Starch 0.35g 0%
Vitamin E 0.85mg 0.86mg 0%
Tryptophan 0.108mg 0.069mg 0%
Threonine 0.289mg 0.233mg 0%
Isoleucine 0.208mg 0.324mg 0%
Leucine 0.563mg 0.657mg 0%
Lysine 0.286mg 0.567mg 0%
Methionine 0.153mg 0.191mg 0%
Phenylalanine 0.435mg 0.291mg 0%
Valine 0.317mg 0.395mg 0%
Histidine 0.189mg 0.175mg 0%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +68.1%
Contains more CarbsCarbs +1274.3%
Contains more OtherOther +23.6%
Contains more FatsFats +2012.9%
Contains more WaterWater +396.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +4182.2%
Contains more Poly. FatPolyunsaturated fat +93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.