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.
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
