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Rye vs. Fast food — In-Depth Nutrition Comparison

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How are rye and fast food different?

  • Rye is higher in manganese, fiber, phosphorus, copper, magnesium, and vitamin B5; however, fast food is richer in vitamin B12 and selenium.
  • Daily need coverage for manganese for rye is 97% higher.
  • Rye contains 9 times more fiber than fast food. While rye contains 15.1g of fiber, fast food contains only 1.7g.
  • Rye has less saturated fat.
  • Rye has a lower glycemic index (34) than fast food (66).

Rye grain and Fast foods, hamburger; single, regular patty; plain are the varieties used in this article.

Infographic

Rye vs Fast food 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
6
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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +307.4%
Contains more PotassiumPotassium +158.9%
Contains more CopperCopper +203.3%
Contains more PhosphorusPhosphorus +147.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +621.8%
Contains more CalciumCalcium +158.3%
Contains more IronIron +16.3%
Contains more SeleniumSelenium +46%
~equal in Zinc ~2.52mg

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
4
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B5Vitamin B5 +174.7%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin KVitamin K +20.4%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +110.5%
Contains more CholineCholine +13.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.317mg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more CarbsCarbs +140.8%
Contains more ProteinProtein +59.8%
Contains more FatsFats +636.8%
Contains more WaterWater +262.7%
~equal in Other ~1.52g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +2224.5%
Contains more Poly. FatPolyunsaturated fat +119%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1181.3%
Contains more FructoseFructose +1963.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Fast food
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Fast food DV% diff.
Manganese 2.577mg 0.357mg 97%
Fiber 15.1g 1.7g 54%
Vitamin B12 0µg 0.89µg 37%
Phosphorus 332mg 134mg 28%
Copper 0.367mg 0.121mg 27%
Saturated fat 0.197g 4.493g 20%
Magnesium 110mg 27mg 20%
Vitamin B5 1.456mg 0.53mg 19%
Fats 1.63g 12.01g 16%
Carbs 75.86g 31.5g 15%
Sodium 2mg 331mg 14%
Protein 10.34g 16.52g 12%
Selenium 13.9µg 20.3µg 12%
Monounsaturated fat 0.208g 4.835g 12%
Folate 38µg 80µg 11%
Cholesterol 0mg 33mg 11%
Starch 22.87g 9%
Vitamin B2 0.251mg 0.363mg 9%
Potassium 510mg 197mg 9%
Vitamin B3 4.27mg 5.617mg 8%
Polyunsaturated fat 0.767g 1.68g 6%
Vitamin B6 0.294mg 0.212mg 6%
Iron 2.63mg 3.06mg 5%
Calcium 24mg 62mg 4%
Vitamin E 0.85mg 0.38mg 3%
Fructose 0.11g 2.27g 3%
Calories 338kcal 297kcal 2%
Vitamin K 5.9µg 4.9µg 1%
Vitamin A 1µg 9µg 1%
Choline 30.4mg 34.4mg 1%
Zinc 2.65mg 2.52mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 60.76g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.98g 4.88g N/A
Vitamin B1 0.316mg 0.317mg 0%
Trans fat 0g 0.514g N/A
Tryptophan 0.108mg 0.144mg 0%
Threonine 0.289mg 0.46mg 0%
Isoleucine 0.208mg 0.642mg 0%
Leucine 0.563mg 1.13mg 0%
Lysine 0.286mg 0.785mg 0%
Methionine 0.153mg 0.306mg 0%
Phenylalanine 0.435mg 0.67mg 0%
Valine 0.317mg 0.728mg 0%
Histidine 0.189mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Fast food
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
43%
Fast food
Minerals Daily Need Coverage Score
98%
Rye
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 4.296g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.