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Rye vs. Chicken sandwich — In-Depth Nutrition Comparison

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The main differences between rye and chicken sandwich

  • Rye has more manganese, fiber, copper, phosphorus, magnesium, and zinc; however, chicken sandwich has more vitamin B3 and selenium.
  • Daily need coverage for manganese for rye is 103% higher.
  • Chicken sandwich has 11 times less fiber than rye. Rye has 15.1g of fiber, while chicken sandwich has 1.4g.
  • Rye is lower in sodium.
  • Chicken sandwich has a higher glycemic index than rye.

Food types used in this article are Rye grain and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Rye vs Chicken sandwich 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
8
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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +358.3%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +48.6%
Contains more CopperCopper +447.8%
Contains more ZincZinc +334.4%
Contains more PhosphorusPhosphorus +79.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1076.7%
Contains more CalciumCalcium +141.7%
Contains more SeleniumSelenium +43.2%

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
2
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin B1Vitamin B1 +37.4%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +183.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.5%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +44.1%
Contains more FolateFolate +23.7%
Contains more CholineCholine +16.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more CarbsCarbs +263.1%
Contains more ProteinProtein +57.4%
Contains more FatsFats +586.5%
Contains more WaterWater +361.7%
Contains more OtherOther +72%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -90.7%
Contains more Mono. FatMonounsaturated fat +2054.3%
Contains more Poly. FatPolyunsaturated fat +314.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
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
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +62%
Contains more GlucoseGlucose +393.8%
Contains more FructoseFructose +781.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Chicken sandwich DV% diff.
Manganese 2.577mg 0.219mg 103%
Fiber 15.1g 1.4g 55%
Copper 0.367mg 0.067mg 33%
Sodium 2mg 753mg 33%
Vitamin B3 4.27mg 7.72mg 22%
Phosphorus 332mg 185mg 21%
Magnesium 110mg 24mg 20%
Zinc 2.65mg 0.61mg 19%
Carbs 75.86g 20.89g 18%
Polyunsaturated fat 0.767g 3.177g 16%
Fats 1.63g 11.19g 15%
Cholesterol 0mg 35mg 12%
Protein 10.34g 16.28g 12%
Monounsaturated fat 0.208g 4.481g 11%
Iron 2.63mg 1.77mg 11%
Selenium 13.9µg 19.9µg 11%
Vitamin E 0.85mg 2.41mg 10%
Saturated fat 0.197g 2.123g 9%
Potassium 510mg 245mg 8%
Vitamin B6 0.294mg 0.383mg 7%
Starch 16.5g 7%
Vitamin B1 0.316mg 0.23mg 7%
Vitamin B12 0µg 0.13µg 5%
Vitamin B5 1.456mg 1.2mg 5%
Calories 338kcal 250kcal 4%
Vitamin B2 0.251mg 0.3mg 4%
Calcium 24mg 58mg 3%
Vitamin K 5.9µg 8.5µg 2%
Folate 38µg 47µg 2%
Fructose 0.11g 0.97g 1%
Choline 30.4mg 35.3mg 1%
Vitamin D 0IU 5IU 1%
Vitamin C 0mg 0.8mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 60.76g 19.49g N/A
Sugar 0.98g 3.64g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0g 0.03g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
98%
Rye
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.66g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 751mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.926g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich is relatively richer in vitamins

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.