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Rye vs. Chocolate — In-Depth Nutrition Comparison

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The main differences between rye and chocolate

  • Rye has more manganese, fiber, vitamin B1, vitamin B5, vitamin B3, selenium, and vitamin B6; however, chocolate has more copper and iron.
  • Daily need coverage for saturated fat for chocolate is 92% higher.
  • Chocolate has 13 times less vitamin B1 than rye. Rye has 0.316mg of vitamin B1, while chocolate has 0.025mg.
  • Rye is lower in saturated fat.
  • Rye has a higher glycemic index than chocolate.

Food types used in this article are Rye grain and Chocolate, dark, 45- 59% cacao solids.

Infographic

Rye vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more ZincZinc +31.8%
Contains more PhosphorusPhosphorus +61.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +81.6%
Contains more SeleniumSelenium +363.3%
Contains more MagnesiumMagnesium +32.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +204.9%
Contains more CopperCopper +180.1%
~equal in Potassium ~559mg

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
8
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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin EVitamin E +57.4%
Contains more Vitamin B1Vitamin B1 +1164%
Contains more Vitamin B2Vitamin B2 +402%
Contains more Vitamin B3Vitamin B3 +489%
Contains more Vitamin B5Vitamin B5 +390.2%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +37.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +111.9%
Contains more CarbsCarbs +24%
Contains more WaterWater +992.8%
Contains more FatsFats +1819%
~equal in Other ~1.7g

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +4486.5%
Contains more Poly. FatPolyunsaturated fat +42.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
2
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +6414.1%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~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 Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Chocolate DV% diff.
Saturated fat 0.197g 18.519g 83%
Copper 0.367mg 1.028mg 73%
Iron 2.63mg 8.02mg 67%
Manganese 2.577mg 1.419mg 50%
Fats 1.63g 31.28g 46%
Fiber 15.1g 7g 32%
Vitamin B1 0.316mg 0.025mg 24%
Vitamin B5 1.456mg 0.297mg 23%
Monounsaturated fat 0.208g 9.54g 23%
Vitamin B3 4.27mg 0.725mg 22%
Selenium 13.9µg 3µg 20%
Vitamin B6 0.294mg 0.042mg 19%
Phosphorus 332mg 206mg 18%
Vitamin B2 0.251mg 0.05mg 15%
Protein 10.34g 4.88g 11%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Folate 38µg 10%
Calories 338kcal 546kcal 10%
Magnesium 110mg 146mg 9%
Zinc 2.65mg 2.01mg 6%
Choline 30.4mg 6%
Carbs 75.86g 61.17g 5%
Calcium 24mg 56mg 3%
Cholesterol 0mg 8mg 3%
Vitamin E 0.85mg 0.54mg 2%
Vitamin K 5.9µg 8.1µg 2%
Polyunsaturated fat 0.767g 1.092g 2%
Sodium 2mg 24mg 1%
Potassium 510mg 559mg 1%
Net carbs 60.76g 54.17g N/A
Sugar 0.98g 47.9g N/A
Vitamin A 1µg 2µg 0%
Trans fat 0g 0.112g 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%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
98%
Rye
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 46.92g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 18.322g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 11)
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.

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.