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Rye vs. Corn syrup — In-Depth Nutrition Comparison

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Differences between rye and corn syrup

  • Corn syrup contains less manganese, fiber, phosphorus, copper, vitamin B5, iron, vitamin B3, vitamin B1, magnesium, and zinc than rye.
  • Rye's daily need coverage for manganese is 108% higher.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of corn syrup is 90.

The food types used in this comparison are Rye grain and Syrups, corn, dark.

Infographic

Rye vs Corn syrup infographic
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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.
Rye
Rye
10
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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +1275%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +1059.1%
Contains more IronIron +610.8%
Contains more CopperCopper +592.5%
Contains more ZincZinc +6525%
Contains more PhosphorusPhosphorus +2918.2%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2477%
Contains more SeleniumSelenium +379.3%

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
10
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% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2772.7%
Contains more Vitamin B2Vitamin B2 +2688.9%
Contains more Vitamin B3Vitamin B3 +21250%
Contains more Vitamin B5Vitamin B5 +6230.4%
Contains more Vitamin B6Vitamin B6 +3166.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +128.6%
~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
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more OtherOther +292.5%
Contains more WaterWater +107.6%
~equal in Carbs ~77.59g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Corn syrup DV% diff.
Manganese 2.577mg 0.1mg 108%
Fiber 15.1g 0g 60%
Phosphorus 332mg 11mg 46%
Copper 0.367mg 0.053mg 35%
Vitamin B5 1.456mg 0.023mg 29%
Iron 2.63mg 0.37mg 28%
Vitamin B3 4.27mg 0.02mg 27%
Vitamin B1 0.316mg 0.011mg 25%
Magnesium 110mg 8mg 24%
Zinc 2.65mg 0.04mg 24%
Vitamin B6 0.294mg 0.009mg 22%
Protein 10.34g 0g 21%
Selenium 13.9µg 2.9µg 20%
Vitamin B2 0.251mg 0.009mg 19%
Potassium 510mg 44mg 14%
Folate 38µg 0µg 10%
Sodium 2mg 155mg 7%
Vitamin E 0.85mg 0mg 6%
Vitamin K 5.9µg 0µg 5%
Polyunsaturated fat 0.767g 0g 5%
Choline 30.4mg 13.3mg 3%
Calories 338kcal 286kcal 3%
Fats 1.63g 0g 3%
Calcium 24mg 18mg 1%
Carbs 75.86g 77.59g 1%
Saturated fat 0.197g 0g 1%
Monounsaturated fat 0.208g 0g 1%
Net carbs 60.76g 77.59g N/A
Sugar 0.98g 77.59g N/A
Vitamin A 1µg 0µg 0%
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 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Corn syrup
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
1%
Corn syrup
Minerals Daily Need Coverage Score
98%
Rye
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 76.61g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 153mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 56)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.4)
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 Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.197g)
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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.