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Rye vs. Goat cheese — In-Depth Nutrition Comparison

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How are rye and goat cheese different?

  • Rye is higher in manganese, fiber, vitamin B5, and vitamin B1; however, goat cheese is richer in vitamin B2, vitamin A, calcium, and copper.
  • Daily need coverage for manganese for rye is 108% higher.
  • Rye has less saturated fat.
  • Goat cheese has a lower glycemic index (0) than rye (34).

Rye grain and Cheese, goat, semisoft type are the varieties used in this article.

Infographic

Rye vs Goat cheese 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
7
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +279.3%
Contains more PotassiumPotassium +222.8%
Contains more IronIron +62.3%
Contains more ZincZinc +301.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2671%
Contains more SeleniumSelenium +265.8%
Contains more CalciumCalcium +1141.7%
Contains more CopperCopper +53.7%
Contains more PhosphorusPhosphorus +13%

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
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% 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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +338.9%
Contains more Vitamin B3Vitamin B3 +272%
Contains more Vitamin B5Vitamin B5 +666.3%
Contains more Vitamin B6Vitamin B6 +390%
Contains more Vitamin KVitamin K +136%
Contains more FolateFolate +1800%
Contains more CholineCholine +97.4%
Contains more Vitamin AVitamin A +40600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +169.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rye Goat cheese DV% diff.
Manganese 2.577mg 0.093mg 108%
Saturated fat 0.197g 20.639g 93%
Fiber 15.1g 0g 60%
Vitamin A 1µg 407µg 45%
Fats 1.63g 29.84g 43%
Vitamin B2 0.251mg 0.676mg 33%
Calcium 24mg 298mg 27%
Cholesterol 0mg 79mg 26%
Carbs 75.86g 0.12g 25%
Vitamin B5 1.456mg 0.19mg 25%
Copper 0.367mg 0.564mg 22%
Protein 10.34g 21.58g 22%
Vitamin B1 0.316mg 0.072mg 20%
Vitamin B3 4.27mg 1.148mg 20%
Magnesium 110mg 29mg 19%
Zinc 2.65mg 0.66mg 18%
Vitamin B6 0.294mg 0.06mg 18%
Sodium 2mg 415mg 18%
Selenium 13.9µg 3.8µg 18%
Monounsaturated fat 0.208g 6.808g 17%
Iron 2.63mg 1.62mg 13%
Potassium 510mg 158mg 10%
Vitamin B12 0µg 0.22µg 9%
Folate 38µg 2µg 9%
Phosphorus 332mg 375mg 6%
Vitamin E 0.85mg 0.26mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 30.4mg 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 5.9µg 2.5µg 3%
Calories 338kcal 364kcal 1%
Net carbs 60.76g 0.12g N/A
Sugar 0.98g 0.12g N/A
Polyunsaturated fat 0.767g 0.709g 0%
Tryptophan 0.108mg 0.227mg 0%
Threonine 0.289mg 0.805mg 0%
Isoleucine 0.208mg 0.893mg 0%
Leucine 0.563mg 1.861mg 0%
Lysine 0.286mg 1.549mg 0%
Methionine 0.153mg 0.575mg 0%
Phenylalanine 0.435mg 0.859mg 0%
Valine 0.317mg 1.485mg 0%
Histidine 0.189mg 0.589mg 0%
Fructose 0.11g 0%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +63116.7%
Contains more ProteinProtein +108.7%
Contains more FatsFats +1730.7%
Contains more WaterWater +329.4%
Contains more OtherOther +87.3%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +3173.1%
~equal in Polyunsaturated fat ~0.709g

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.