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Rye vs. Gooseberry — In-Depth Nutrition Comparison

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How are rye and gooseberries different?

  • Rye is higher in manganese, phosphorus, fiber, copper, iron, vitamin B3, selenium, magnesium, and vitamin B5; however, gooseberries are richer in vitamin C.
  • Daily need coverage for manganese for rye is 106% higher.
  • Rye contains 23 times more selenium than gooseberries. While rye contains 13.9µg of selenium, gooseberries contain only 0.6µg.
  • Gooseberries have a lower glycemic index (15) than rye (34).

Rye grain and Gooseberries, raw are the varieties used in this article.

Infographic

Rye vs Gooseberry 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
8
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +157.6%
Contains more IronIron +748.4%
Contains more CopperCopper +424.3%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +1129.6%
Contains more ManganeseManganese +1689.6%
Contains more SeleniumSelenium +2216.7%
Contains less SodiumSodium -50%
~equal in Calcium ~25mg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +129.7%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +736.7%
Contains more Vitamin B3Vitamin B3 +1323.3%
Contains more Vitamin B5Vitamin B5 +409.1%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1075%
Contains more FatsFats +181%
Contains more CarbsCarbs +645.2%
Contains more OtherOther +220.4%
Contains more WaterWater +729%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +307.8%
Contains more Poly. FatPolyunsaturated fat +142%
Contains less Sat. FatSaturated fat -80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Gooseberry DV% diff.
Manganese 2.577mg 0.144mg 106%
Phosphorus 332mg 27mg 44%
Fiber 15.1g 4.3g 43%
Copper 0.367mg 0.07mg 33%
Vitamin C 0mg 27.7mg 31%
Iron 2.63mg 0.31mg 29%
Vitamin B3 4.27mg 0.3mg 25%
Magnesium 110mg 10mg 24%
Selenium 13.9µg 0.6µg 24%
Vitamin B1 0.316mg 0.04mg 23%
Vitamin B5 1.456mg 0.286mg 23%
Zinc 2.65mg 0.12mg 23%
Carbs 75.86g 10.18g 22%
Protein 10.34g 0.88g 19%
Vitamin B2 0.251mg 0.03mg 17%
Vitamin B6 0.294mg 0.08mg 16%
Calories 338kcal 44kcal 15%
Potassium 510mg 198mg 9%
Folate 38µg 6µg 8%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.85mg 0.37mg 3%
Polyunsaturated fat 0.767g 0.317g 3%
Fats 1.63g 0.58g 2%
Vitamin A 1µg 15µg 2%
Saturated fat 0.197g 0.038g 1%
Net carbs 60.76g 5.88g N/A
Calcium 24mg 25mg 0%
Sugar 0.98g N/A
Sodium 2mg 1mg 0%
Monounsaturated fat 0.208g 0.051g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Gooseberry
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
13%
Gooseberry
Minerals Daily Need Coverage Score
98%
Rye
10%
Gooseberry

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Gooseberry
Gooseberry is lower in Saturated fat (difference - 0.159g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.