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Rye vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between rye and fruit salad

  • Fruit salad has less manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B1, vitamin B3, magnesium, and zinc.
  • Rye covers your daily manganese needs 105% more than fruit salad.
  • Fruit salad contains 29 times less vitamin B1 than rye. Rye contains 0.316mg of vitamin B1, while fruit salad contains 0.011mg.
  • The glycemic index of fruit salad is higher.

Food varieties used in this article are Rye grain and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Rye vs Fruit salad 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
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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +1275%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +339.7%
Contains more IronIron +952%
Contains more CopperCopper +634%
Contains more ZincZinc +1792.9%
Contains more PhosphorusPhosphorus +2271.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1606.6%
Contains more SeleniumSelenium +∞%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2772.7%
Contains more Vitamin B2Vitamin B2 +1692.9%
Contains more Vitamin B3Vitamin B3 +1099.4%
Contains more Vitamin B5Vitamin B5 +2647.2%
Contains more Vitamin B6Vitamin B6 +988.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Fruit salad DV% diff.
Manganese 2.577mg 0.151mg 105%
Fiber 15.1g 1g 56%
Phosphorus 332mg 14mg 45%
Copper 0.367mg 0.05mg 35%
Iron 2.63mg 0.25mg 30%
Vitamin B5 1.456mg 0.053mg 28%
Vitamin B1 0.316mg 0.011mg 25%
Selenium 13.9µg 25%
Vitamin B3 4.27mg 0.356mg 24%
Magnesium 110mg 8mg 24%
Zinc 2.65mg 0.14mg 23%
Vitamin B6 0.294mg 0.027mg 21%
Carbs 75.86g 13.05g 21%
Protein 10.34g 0.51g 20%
Vitamin B2 0.251mg 0.014mg 18%
Calories 338kcal 50kcal 14%
Potassium 510mg 116mg 12%
Folate 38µg 3µg 9%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 0.011g 5%
Vitamin K 5.9µg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin A 1µg 30µg 3%
Fats 1.63g 0.03g 2%
Monounsaturated fat 0.208g 0.005g 1%
Saturated fat 0.197g 0.004g 1%
Calcium 24mg 11mg 1%
Net carbs 60.76g 12.05g N/A
Sugar 0.98g N/A
Sodium 2mg 5mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1927.5%
Contains more FatsFats +5333.3%
Contains more CarbsCarbs +481.3%
Contains more OtherOther +503.8%
Contains more WaterWater +712.7%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4060%
Contains more Poly. FatPolyunsaturated fat +6872.7%
Contains less Sat. FatSaturated fat -98%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.