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Rye vs. Brunost — In-Depth Nutrition Comparison

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Summary of differences between rye and brunost

  • Rye has more manganese, fiber, and copper, while brunost has more vitamin B12, vitamin B2, vitamin B5, calcium, and potassium.
  • Rye covers your daily need for manganese, 110% more than brunost.
  • The amount of saturated fat in rye is lower.

These are the specific foods used in this comparison Rye grain and Cheese, gjetost.

Infographic

Rye vs Brunost 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
6
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +405.8%
Contains more CopperCopper +358.8%
Contains more ZincZinc +132.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +6342.5%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +176.3%
Contains more PhosphorusPhosphorus +33.7%
~equal in Selenium ~14.5µg

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +425.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +660%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +33300%
Contains more Vitamin B2Vitamin B2 +450.6%
Contains more Vitamin B5Vitamin B5 +130.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.315mg
~equal in Vitamin B6 ~0.271mg

All nutrients comparison - raw data values

Nutrient Rye Brunost DV% diff.
Manganese 2.577mg 0.04mg 110%
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.251mg 1.382mg 87%
Saturated fat 0.197g 19.16g 86%
Fiber 15.1g 0g 60%
Fats 1.63g 29.51g 43%
Vitamin B5 1.456mg 3.351mg 38%
Calcium 24mg 400mg 38%
Vitamin A 1µg 334µg 37%
Copper 0.367mg 0.08mg 32%
Cholesterol 0mg 94mg 31%
Sodium 2mg 600mg 26%
Iron 2.63mg 0.52mg 26%
Potassium 510mg 1409mg 26%
Vitamin B3 4.27mg 0.813mg 22%
Monounsaturated fat 0.208g 7.879g 19%
Phosphorus 332mg 444mg 16%
Zinc 2.65mg 1.14mg 14%
Carbs 75.86g 42.65g 11%
Magnesium 110mg 70mg 10%
Folate 38µg 5µg 8%
Choline 30.4mg 6%
Calories 338kcal 466kcal 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Vitamin B6 0.294mg 0.271mg 2%
Protein 10.34g 9.65g 1%
Selenium 13.9µg 14.5µg 1%
Polyunsaturated fat 0.767g 0.938g 1%
Net carbs 60.76g 42.65g N/A
Sugar 0.98g N/A
Vitamin B1 0.316mg 0.315mg 0%
Tryptophan 0.108mg 0.135mg 0%
Threonine 0.289mg 0.393mg 0%
Isoleucine 0.208mg 0.519mg 0%
Leucine 0.563mg 0.992mg 0%
Lysine 0.286mg 0.814mg 0%
Methionine 0.153mg 0.318mg 0%
Phenylalanine 0.435mg 0.54mg 0%
Valine 0.317mg 0.765mg 0%
Histidine 0.189mg 0.293mg 0%
Fructose 0.11g 0%

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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more CarbsCarbs +77.9%
Contains more FatsFats +1710.4%
Contains more WaterWater +26.8%
Contains more OtherOther +202.5%
~equal in Protein ~9.65g

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +3688%
Contains more Poly. FatPolyunsaturated fat +22.3%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.