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Rye vs. Ground beef — In-Depth Nutrition Comparison

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What are the differences between rye and ground beef?

  • Rye is higher in manganese, fiber, copper, phosphorus, magnesium, and vitamin B1, yet ground beef is higher in vitamin B12 and zinc.
  • Rye's daily need coverage for manganese is 112% more.
  • The amount of saturated fat in rye is lower.
  • The glycemic index of ground beef is lower.

We used Rye grain and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this article.

Infographic

Rye vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +547.1%
Contains more PotassiumPotassium +111.6%
Contains more IronIron +15.9%
Contains more CopperCopper +364.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +28533.3%
Contains more CalciumCalcium +37.5%
Contains more ZincZinc +120.4%
Contains more SeleniumSelenium +37.4%

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
6
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +608.3%
Contains more Vitamin B1Vitamin B1 +519.6%
Contains more Vitamin B2Vitamin B2 +46.8%
Contains more Vitamin B5Vitamin B5 +184.4%
Contains more Vitamin KVitamin K +103.4%
Contains more FolateFolate +442.9%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +140.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~4.026mg
~equal in Vitamin B6 ~0.311mg

All nutrients comparison - raw data values

Nutrient Rye Ground beef DV% diff.
Manganese 2.577mg 0.009mg 112%
Vitamin B12 0µg 2.49µg 104%
Fiber 15.1g 0g 60%
Copper 0.367mg 0.079mg 32%
Cholesterol 0mg 88mg 29%
Zinc 2.65mg 5.84mg 29%
Saturated fat 0.197g 6.073g 27%
Protein 10.34g 23.87g 27%
Carbs 75.86g 0g 25%
Phosphorus 332mg 166mg 24%
Magnesium 110mg 17mg 22%
Vitamin B1 0.316mg 0.051mg 22%
Fats 1.63g 15.37g 21%
Vitamin B5 1.456mg 0.512mg 19%
Monounsaturated fat 0.208g 7.322g 18%
Selenium 13.9µg 19.1µg 9%
Folate 38µg 7µg 8%
Potassium 510mg 241mg 8%
Choline 30.4mg 73.2mg 8%
Vitamin B2 0.251mg 0.171mg 6%
Calories 338kcal 241kcal 5%
Vitamin E 0.85mg 0.12mg 5%
Iron 2.63mg 2.27mg 5%
Vitamin K 5.9µg 2.9µg 3%
Sodium 2mg 73mg 3%
Polyunsaturated fat 0.767g 0.408g 2%
Vitamin B3 4.27mg 4.026mg 2%
Vitamin B6 0.294mg 0.311mg 1%
Calcium 24mg 33mg 1%
Net carbs 60.76g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.98g 0g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.108mg 0.121mg 0%
Threonine 0.289mg 0.923mg 0%
Isoleucine 0.208mg 1.055mg 0%
Leucine 0.563mg 1.861mg 0%
Lysine 0.286mg 1.976mg 0%
Methionine 0.153mg 0.614mg 0%
Phenylalanine 0.435mg 0.931mg 0%
Valine 0.317mg 1.172mg 0%
Histidine 0.189mg 0.775mg 0%
Fructose 0.11g 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +130.9%
Contains more FatsFats +842.9%
Contains more WaterWater +450.7%
Contains more OtherOther +52.2%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +88%
Contains more Mono. FatMonounsaturated fat +3420.2%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.