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  6. Rye vs. Grape

Rye vs. Grape — In-Depth Nutrition Comparison

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Summary of differences between Rye and Grape

  • The amount of Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B5, Selenium, Magnesium, Vitamin B3, and Zinc in Rye is higher than in Grape.
  • Rye covers your daily need of Manganese 81% more than Grape.
  • Rye contains 139 times more Selenium than Grape. While Rye contains 13.9µg of Selenium, Grape contains only 0.1µg.

These are the specific foods used in this comparison Rye grain and Grapes, american type (slip skin), raw.

Infographic

Rye vs Grape 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
9
:
0
Grape
Grape
Contains more Calcium +71.4%
Contains more Iron +806.9%
Contains more Magnesium +2100%
Contains more Phosphorus +3220%
Contains more Potassium +167%
Contains more Zinc +6525%
Contains more Copper +817.5%
Contains more Manganese +258.9%
Contains more Selenium +13800%
Equal in Sodium - 2
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +71.4%
Contains more Iron +806.9%
Contains more Magnesium +2100%
Contains more Phosphorus +3220%
Contains more Potassium +167%
Contains more Zinc +6525%
Contains more Copper +817.5%
Contains more Manganese +258.9%
Contains more Selenium +13800%
Equal in Sodium - 2

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
7
:
3
Grape
Grape
Contains more Vitamin E +347.4%
Contains more Vitamin B1 +243.5%
Contains more Vitamin B2 +340.4%
Contains more Vitamin B3 +1323.3%
Contains more Vitamin B5 +5966.7%
Contains more Vitamin B6 +167.3%
Contains more Folate +850%
Contains more Vitamin A +809.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +147.5%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +347.4%
Contains more Vitamin B1 +243.5%
Contains more Vitamin B2 +340.4%
Contains more Vitamin B3 +1323.3%
Contains more Vitamin B5 +5966.7%
Contains more Vitamin B6 +167.3%
Contains more Folate +850%
Contains more Vitamin A +809.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +147.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Grape
Grape
Contains more Protein +1541.3%
Contains more Fats +365.7%
Contains more Carbs +342.3%
Contains more Other +175.4%
Contains more Water +667%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +1541.3%
Contains more Fats +365.7%
Contains more Carbs +342.3%
Contains more Other +175.4%
Contains more Water +667%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Grape
Grape
Contains more Monounsaturated Fat +1385.7%
Contains more Polyunsaturated fat +652%
Contains less Saturated Fat -42.1%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +1385.7%
Contains more Polyunsaturated fat +652%
Contains less Saturated Fat -42.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Grape Opinion
Net carbs 60.76g 16.25g Rye
Protein 10.34g 0.63g Rye
Fats 1.63g 0.35g Rye
Carbs 75.86g 17.15g Rye
Calories 338kcal 67kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 16.25g Rye
Fiber 15.1g 0.9g Rye
Calcium 24mg 14mg Rye
Iron 2.63mg 0.29mg Rye
Magnesium 110mg 5mg Rye
Phosphorus 332mg 10mg Rye
Potassium 510mg 191mg Rye
Sodium 2mg 2mg
Zinc 2.65mg 0.04mg Rye
Copper 0.367mg 0.04mg Rye
Manganese 2.577mg 0.718mg Rye
Selenium 13.9µg 0.1µg Rye
Vitamin A 11IU 100IU Grape
Vitamin A RAE 1µg 5µg Grape
Vitamin E 0.85mg 0.19mg Rye
Vitamin C 0mg 4mg Grape
Vitamin B1 0.316mg 0.092mg Rye
Vitamin B2 0.251mg 0.057mg Rye
Vitamin B3 4.27mg 0.3mg Rye
Vitamin B5 1.456mg 0.024mg Rye
Vitamin B6 0.294mg 0.11mg Rye
Folate 38µg 4µg Rye
Vitamin K 5.9µg 14.6µg Grape
Tryptophan 0.108mg 0.003mg Rye
Threonine 0.289mg 0.017mg Rye
Isoleucine 0.208mg 0.005mg Rye
Leucine 0.563mg 0.013mg Rye
Lysine 0.286mg 0.014mg Rye
Methionine 0.153mg 0.021mg Rye
Phenylalanine 0.435mg 0.013mg Rye
Valine 0.317mg 0.017mg Rye
Histidine 0.189mg 0.023mg Rye
Saturated Fat 0.197g 0.114g Grape
Monounsaturated Fat 0.208g 0.014g Rye
Polyunsaturated fat 0.767g 0.102g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
11%
Grape
Minerals Daily Need Coverage Score
98%
Rye
15%
Grape

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 15.27g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 15)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.083g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.