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Rye vs. Corned beef — In-Depth Nutrition Comparison

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How are rye and corned beef different?

  • Rye is higher in manganese, fiber, phosphorus, vitamin B1, and copper; however, corned beef is richer in vitamin B12 and selenium.
  • Daily need coverage for manganese for rye is 111% higher.
  • Rye has less saturated fat.
  • Corned beef has a lower glycemic index (0) than rye (34).

Rye grain and Beef, cured, corned beef, brisket, cooked are the varieties used in this article.

Infographic

Rye vs Corned beef 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
8
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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +251.7%
Contains more IronIron +41.4%
Contains more CopperCopper +138.3%
Contains more PhosphorusPhosphorus +165.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +11613.6%
Contains more ZincZinc +72.8%
Contains more SeleniumSelenium +136%

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +431.3%
Contains more Vitamin B1Vitamin B1 +1115.4%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B3Vitamin B3 +40.9%
Contains more Vitamin B5Vitamin B5 +246.7%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin KVitamin K +293.3%
Contains more FolateFolate +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +127.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 g
Contains more CarbsCarbs +16040.4%
Contains more ProteinProtein +75.7%
Contains more FatsFats +1064.4%
Contains more WaterWater +464.1%
Contains more OtherOther +65%

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
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +14.5%
Contains more Mono. FatMonounsaturated fat +4332.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Corned beef DV% diff.
Manganese 2.577mg 0.022mg 111%
Vitamin B12 0µg 1.63µg 68%
Fiber 15.1g 0g 60%
Sodium 2mg 973mg 42%
Selenium 13.9µg 32.8µg 34%
Cholesterol 0mg 98mg 33%
Phosphorus 332mg 125mg 30%
Saturated fat 0.197g 6.34g 28%
Fats 1.63g 18.98g 27%
Carbs 75.86g 0.47g 25%
Vitamin B1 0.316mg 0.026mg 24%
Copper 0.367mg 0.154mg 24%
Magnesium 110mg 12mg 23%
Monounsaturated fat 0.208g 9.22g 23%
Vitamin B5 1.456mg 0.42mg 21%
Zinc 2.65mg 4.58mg 18%
Protein 10.34g 18.17g 16%
Potassium 510mg 145mg 11%
Iron 2.63mg 1.86mg 10%
Folate 38µg 6µg 8%
Vitamin B3 4.27mg 3.03mg 8%
Choline 30.4mg 69.2mg 7%
Vitamin B2 0.251mg 0.17mg 6%
Vitamin B6 0.294mg 0.23mg 5%
Vitamin E 0.85mg 0.16mg 5%
Vitamin K 5.9µg 1.5µg 4%
Calories 338kcal 251kcal 4%
Calcium 24mg 8mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Polyunsaturated fat 0.767g 0.67g 1%
Net carbs 60.76g 0.47g N/A
Sugar 0.98g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.119mg 0%
Threonine 0.289mg 0.726mg 0%
Isoleucine 0.208mg 0.827mg 0%
Leucine 0.563mg 1.445mg 0%
Lysine 0.286mg 1.536mg 0%
Methionine 0.153mg 0.473mg 0%
Phenylalanine 0.435mg 0.718mg 0%
Valine 0.317mg 0.901mg 0%
Histidine 0.189mg 0.58mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Corned beef
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
33%
Corned beef
Minerals Daily Need Coverage Score
98%
Rye
63%
Corned beef

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 98mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 971mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 6.143g)
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?
Corned beef
Corned beef is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Corned beef
Corned beef is lower in glycemic index (difference - 34)
Which food is cheaper?
Corned beef
Corned beef 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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.