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Rye vs. Cocoa bean — In-Depth Nutrition Comparison

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How are rye and cocoa bean different?

  • Rye is richer in vitamin B5, while cocoa bean is higher in copper, iron, magnesium, fiber, potassium, phosphorus, manganese, and zinc.
  • Cocoa bean covers your daily need for copper, 360% more than rye.
  • Rye contains 6 times more vitamin B5 than cocoa bean. Rye contains 1.456mg of vitamin B5, while cocoa bean contains 0.254mg.
  • Rye is lower in saturated fat.

Rye grain and Cocoa, dry powder, unsweetened, processed with alkali types were used in this article.

Infographic

Rye vs Cocoa bean 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
1
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -89.5%
Contains more MagnesiumMagnesium +332.7%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +392%
Contains more IronIron +490.1%
Contains more CopperCopper +882.8%
Contains more ZincZinc +140.4%
Contains more PhosphorusPhosphorus +119.3%
Contains more ManganeseManganese +45%
~equal in Selenium ~13.2µg

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B5Vitamin B5 +473.2%
Contains more Vitamin B6Vitamin B6 +149.2%
Contains more Vitamin KVitamin K +145.8%
Contains more FolateFolate +18.8%
Contains more CholineCholine +166.7%
Contains more Vitamin B2Vitamin B2 +83.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more CarbsCarbs +30.1%
Contains more WaterWater +292.6%
Contains more ProteinProtein +75%
Contains more FatsFats +703.7%
Contains more OtherOther +396.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Poly. FatPolyunsaturated fat +82.6%
Contains more Mono. FatMonounsaturated fat +2010.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Cocoa bean
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 ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Cocoa bean DV% diff.
Copper 0.367mg 3.607mg 360%
Iron 2.63mg 15.52mg 161%
Magnesium 110mg 476mg 87%
Potassium 510mg 2509mg 59%
Fiber 15.1g 29.8g 59%
Phosphorus 332mg 728mg 57%
Manganese 2.577mg 3.737mg 50%
Saturated fat 0.197g 7.76g 34%
Zinc 2.65mg 6.37mg 34%
Vitamin B5 1.456mg 0.254mg 24%
Caffeine 0mg 78mg 20%
Fats 1.63g 13.1g 18%
Vitamin B1 0.316mg 0.11mg 17%
Protein 10.34g 18.1g 16%
Vitamin B2 0.251mg 0.46mg 16%
Vitamin B6 0.294mg 0.118mg 14%
Vitamin B3 4.27mg 2.4mg 12%
Monounsaturated fat 0.208g 4.39g 10%
Calcium 24mg 111mg 9%
Carbs 75.86g 58.3g 6%
Calories 338kcal 220kcal 6%
Vitamin E 0.85mg 0.1mg 5%
Vitamin K 5.9µg 2.4µg 3%
Choline 30.4mg 11.4mg 3%
Folate 38µg 32µg 2%
Polyunsaturated fat 0.767g 0.42g 2%
Selenium 13.9µg 13.2µg 1%
Sodium 2mg 19mg 1%
Net carbs 60.76g 28.5g N/A
Sugar 0.98g 1.76g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.271mg 0%
Threonine 0.289mg 0.716mg 0%
Isoleucine 0.208mg 0.701mg 0%
Leucine 0.563mg 1.097mg 0%
Lysine 0.286mg 0.907mg 0%
Methionine 0.153mg 0.187mg 0%
Phenylalanine 0.435mg 0.869mg 0%
Valine 0.317mg 1.086mg 0%
Histidine 0.189mg 0.312mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cocoa bean
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
20%
Cocoa bean
Minerals Daily Need Coverage Score
98%
Rye
343%
Cocoa bean

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 7.563g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.