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Rye vs. Caviar — In-Depth Nutrition Comparison

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The main differences between rye and caviar

  • Rye has more manganese and fiber; however, caviar has more vitamin B12, iron, selenium, choline, magnesium, and vitamin B5.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Rye is lower in sodium.
  • Rye has a higher glycemic index than caviar.

Food types used in this article are Rye grain and Fish, caviar, black, and red, granular.

Infographic

Rye vs Caviar 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
5
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%
Caviar
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +181.8%
Contains more CopperCopper +233.6%
Contains more ZincZinc +178.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +5054%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +1045.8%
Contains more IronIron +351.7%
Contains more SeleniumSelenium +371.2%
~equal in Phosphorus ~356mg

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
3
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%
Caviar
8
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B3Vitamin B3 +3458.3%
Contains more Vitamin KVitamin K +883.3%
Contains more Vitamin AVitamin A +27000%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +147%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
Contains more CholineCholine +1514.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.32mg

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
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +1796.5%
Contains more ProteinProtein +137.9%
Contains more FatsFats +998.2%
Contains more WaterWater +348.1%
Contains more OtherOther +282.2%

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
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +2126.4%
Contains more Poly. FatPolyunsaturated fat +865.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Cholesterol 0mg 588mg 196%
Iron 2.63mg 11.88mg 116%
Manganese 2.577mg 0.05mg 110%
Selenium 13.9µg 65.5µg 94%
Choline 30.4mg 490.9mg 84%
Sodium 2mg 1500mg 65%
Fiber 15.1g 0g 60%
Magnesium 110mg 300mg 45%
Polyunsaturated fat 0.767g 7.405g 44%
Vitamin B5 1.456mg 3.5mg 41%
Vitamin A 1µg 271µg 30%
Protein 10.34g 24.6g 29%
Copper 0.367mg 0.11mg 29%
Vitamin B2 0.251mg 0.62mg 28%
Vitamin B3 4.27mg 0.12mg 26%
Calcium 24mg 275mg 25%
Fats 1.63g 17.9g 25%
Carbs 75.86g 4g 24%
Saturated fat 0.197g 4.06g 18%
Zinc 2.65mg 0.95mg 15%
Vitamin D 0µg 2.9µg 15%
Vitamin D 0IU 117IU 15%
Monounsaturated fat 0.208g 4.631g 11%
Vitamin B1 0.316mg 0.19mg 11%
Potassium 510mg 181mg 10%
Vitamin E 0.85mg 1.89mg 7%
Calories 338kcal 264kcal 4%
Vitamin K 5.9µg 0.6µg 4%
Folate 38µg 50µg 3%
Phosphorus 332mg 356mg 3%
Vitamin B6 0.294mg 0.32mg 2%
Net carbs 60.76g 4g N/A
Sugar 0.98g 0g N/A
Tryptophan 0.108mg 0.323mg 0%
Threonine 0.289mg 1.263mg 0%
Isoleucine 0.208mg 1.035mg 0%
Leucine 0.563mg 2.133mg 0%
Lysine 0.286mg 1.834mg 0%
Methionine 0.153mg 0.646mg 0%
Phenylalanine 0.435mg 1.071mg 0%
Valine 0.317mg 1.263mg 0%
Histidine 0.189mg 0.649mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Caviar
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
266%
Caviar
Minerals Daily Need Coverage Score
98%
Rye
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1498mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 3.863g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $99.6)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Caviar
Caviar 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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.