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Rye vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Significant differences between rye and chocolate chip cookie

  • The amount of manganese, phosphorus, vitamin B5, vitamin B3, vitamin B6, zinc, and magnesium in rye is higher than in chocolate chip cookie.
  • Rye covers your daily manganese needs 83% more than chocolate chip cookie.
  • Chocolate chip cookie has 6 times less vitamin B5 than rye. Rye has 1.456mg of vitamin B5, while chocolate chip cookie has 0.259mg.
  • Rye contains less saturated fat.
  • Chocolate chip cookie has a higher glycemic index. The glycemic index of chocolate chip cookie is 50, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Rye vs Chocolate chip cookie 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
7
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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +130.8%
Contains more ZincZinc +181.9%
Contains more PhosphorusPhosphorus +232%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +288.7%
Contains more SeleniumSelenium +24.1%
Contains more CalciumCalcium +58.3%
~equal in Iron ~2.48mg
~equal in Copper ~0.386mg

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
9
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more Vitamin B2Vitamin B2 +41.8%
Contains more Vitamin B3Vitamin B3 +212.8%
Contains more Vitamin B5Vitamin B5 +462.2%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13800%
Contains more Vitamin B12Vitamin B12 +∞%
~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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +81.4%
Contains more CarbsCarbs +30.3%
Contains more WaterWater +86%
Contains more FatsFats +1642.3%
Contains more OtherOther +27.4%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +3862%
Contains more Poly. FatPolyunsaturated fat +492%

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 chip cookie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rye Chocolate chip cookie DV% diff.
Manganese 2.577mg 0.663mg 83%
Saturated fat 0.197g 14.071g 63%
Fiber 15.1g 60%
Fats 1.63g 28.4g 41%
Phosphorus 332mg 100mg 33%
Polyunsaturated fat 0.767g 4.541g 25%
Vitamin B5 1.456mg 0.259mg 24%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 0.208g 8.241g 20%
Vitamin B3 4.27mg 1.365mg 18%
Zinc 2.65mg 0.94mg 16%
Vitamin B6 0.294mg 0.084mg 16%
Sodium 2mg 341mg 15%
Vitamin A 1µg 139µg 15%
Magnesium 110mg 55mg 13%
Vitamin B1 0.316mg 0.184mg 11%
Potassium 510mg 221mg 9%
Protein 10.34g 5.7g 9%
Calories 338kcal 488kcal 8%
Choline 30.4mg 6%
Vitamin B2 0.251mg 0.177mg 6%
Carbs 75.86g 58.2g 6%
Vitamin E 0.85mg 6%
Selenium 13.9µg 11.2µg 5%
Vitamin K 5.9µg 5%
Vitamin B12 0µg 0.08µg 3%
Copper 0.367mg 0.386mg 2%
Iron 2.63mg 2.48mg 2%
Folate 38µg 33µg 1%
Calcium 24mg 38mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 60.76g 58.2g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0.072mg 0%
Threonine 0.289mg 0.191mg 0%
Isoleucine 0.208mg 0.224mg 0%
Leucine 0.563mg 0.391mg 0%
Lysine 0.286mg 0.214mg 0%
Methionine 0.153mg 0.106mg 0%
Phenylalanine 0.435mg 0.27mg 0%
Valine 0.317mg 0.279mg 0%
Histidine 0.189mg 0.123mg 0%
Fructose 0.11g 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
98%
Rye
55%
Chocolate chip cookie

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 70mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 339mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 13.874g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $0.4)

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.