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Rye vs. Crab stick — In-Depth Nutrition Comparison

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Significant differences between rye and crab stick

  • Rye has more manganese, fiber, copper, vitamin B5, iron, vitamin B1, vitamin B3, and zinc; however, crab stick is richer in vitamin B12.
  • Rye covers your daily manganese needs 112% more than crab stick.
  • Rye contains less sodium.
  • Crab stick has a higher glycemic index. The glycemic index of crab stick is 50, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Rye vs Crab stick 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
9
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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +155.8%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +466.7%
Contains more IronIron +574.4%
Contains more CopperCopper +1046.9%
Contains more ZincZinc +703%
Contains more PhosphorusPhosphorus +17.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +23327.3%
Contains more SeleniumSelenium +60.4%

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% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B2Vitamin B2 +213.8%
Contains more Vitamin B3Vitamin B3 +588.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +1375%
Contains more FolateFolate +∞%
Contains more CholineCholine +133.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more ProteinProtein +35.7%
Contains more FatsFats +254.3%
Contains more CarbsCarbs +405.7%
Contains more WaterWater +604.3%
Contains more OtherOther +43.9%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Poly. FatPolyunsaturated fat +436.4%
Contains more Mono. FatMonounsaturated fat +32.2%
~equal in Saturated fat ~0.216g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +315.5%
Contains more GlucoseGlucose +1575%
Contains more FructoseFructose +463.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Crab stick DV% diff.
Manganese 2.577mg 0.011mg 112%
Fiber 15.1g 0.5g 58%
Copper 0.367mg 0.032mg 37%
Vitamin B5 1.456mg 0mg 29%
Iron 2.63mg 0.39mg 28%
Vitamin B12 0µg 0.57µg 24%
Vitamin B1 0.316mg 0.03mg 24%
Sodium 2mg 529mg 23%
Vitamin B3 4.27mg 0.62mg 23%
Zinc 2.65mg 0.33mg 21%
Carbs 75.86g 15g 20%
Magnesium 110mg 43mg 16%
Selenium 13.9µg 22.3µg 15%
Vitamin B6 0.294mg 0.13mg 13%
Vitamin B2 0.251mg 0.08mg 13%
Calories 338kcal 95kcal 12%
Potassium 510mg 90mg 12%
Folate 38µg 0µg 10%
Phosphorus 332mg 282mg 7%
Cholesterol 0mg 20mg 7%
Vitamin E 0.85mg 0.17mg 5%
Vitamin K 5.9µg 0.4µg 5%
Protein 10.34g 7.62g 5%
Polyunsaturated fat 0.767g 0.143g 4%
Choline 30.4mg 13mg 3%
Fats 1.63g 0.46g 2%
Calcium 24mg 13mg 1%
Fructose 0.11g 0.62g 1%
Starch 3.5g 1%
Net carbs 60.76g 14.5g N/A
Sugar 0.98g 6.25g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.008g N/A
Saturated fat 0.197g 0.216g 0%
Monounsaturated fat 0.208g 0.275g 0%
Tryptophan 0.108mg 0.075mg 0%
Threonine 0.289mg 0.285mg 0%
Isoleucine 0.208mg 0.23mg 0%
Leucine 0.563mg 0.607mg 0%
Lysine 0.286mg 0.707mg 0%
Methionine 0.153mg 0.261mg 0%
Phenylalanine 0.435mg 0.26mg 0%
Valine 0.317mg 0.286mg 0%
Histidine 0.189mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Crab stick
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
12%
Crab stick
Minerals Daily Need Coverage Score
98%
Rye
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.27g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
Which food is cheaper?
Rye
Rye is cheaper (difference - $11.6)
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

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.