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Rye vs. Kumquat — In-Depth Nutrition Comparison

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Differences between rye and kumquat

  • Rye has more manganese, phosphorus, fiber, copper, selenium, vitamin B5, vitamin B3, vitamin B1, and zinc, while kumquat has more vitamin C.
  • Rye's daily need coverage for manganese is 106% higher.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of kumquat is 67.

The food types used in this comparison are Rye grain and Kumquats, raw.

Infographic

Rye vs Kumquat 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
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +174.2%
Contains more IronIron +205.8%
Contains more CopperCopper +286.3%
Contains more ZincZinc +1458.8%
Contains more PhosphorusPhosphorus +1647.4%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +1808.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +158.3%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +754.1%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +895.3%
Contains more Vitamin B5Vitamin B5 +600%
Contains more Vitamin B6Vitamin B6 +716.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +123.5%
Contains more CholineCholine +261.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
~equal in Vitamin D ~0µg
~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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +450%
Contains more FatsFats +89.5%
Contains more CarbsCarbs +377.1%
Contains more OtherOther +207.8%
Contains more WaterWater +662.7%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +348.5%
Contains less Sat. FatSaturated fat -47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Kumquat DV% diff.
Manganese 2.577mg 0.135mg 106%
Vitamin C 0mg 43.9mg 49%
Phosphorus 332mg 19mg 45%
Fiber 15.1g 6.5g 34%
Copper 0.367mg 0.095mg 30%
Vitamin B5 1.456mg 0.208mg 25%
Selenium 13.9µg 0µg 25%
Vitamin B3 4.27mg 0.429mg 24%
Vitamin B1 0.316mg 0.037mg 23%
Zinc 2.65mg 0.17mg 23%
Iron 2.63mg 0.86mg 22%
Magnesium 110mg 20mg 21%
Vitamin B6 0.294mg 0.036mg 20%
Carbs 75.86g 15.9g 20%
Protein 10.34g 1.88g 17%
Calories 338kcal 71kcal 13%
Vitamin B2 0.251mg 0.09mg 12%
Potassium 510mg 186mg 10%
Vitamin K 5.9µg 0µg 5%
Folate 38µg 17µg 5%
Vitamin E 0.85mg 0.15mg 5%
Polyunsaturated fat 0.767g 0.171g 4%
Calcium 24mg 62mg 4%
Choline 30.4mg 8.4mg 4%
Vitamin A 1µg 15µg 2%
Fats 1.63g 0.86g 1%
Net carbs 60.76g 9.4g N/A
Sugar 0.98g 9.36g N/A
Sodium 2mg 10mg 0%
Saturated fat 0.197g 0.103g 0%
Monounsaturated fat 0.208g 0.154g 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 Kumquat
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
18%
Kumquat
Minerals Daily Need Coverage Score
98%
Rye
14%
Kumquat

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 8.38g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 33)
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?
Kumquat
Kumquat is lower in Saturated fat (difference - 0.094g)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $0.4)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.