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Rye vs. Corn — In-Depth Nutrition Comparison

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Significant differences between rye and corn

  • The amount of manganese, fiber, phosphorus, copper, iron, selenium, magnesium, vitamin B1, zinc, and vitamin B3 in rye is higher than in corn.
  • Rye covers your daily manganese needs 105% more than corn.
  • Corn has 70 times less selenium than rye. Rye has 13.9µg of selenium, while corn has 0.2µg.
  • Corn has a higher glycemic index. The glycemic index of corn is 52, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Rye vs Corn infographic
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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%
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +133.9%
Contains more IronIron +484.4%
Contains more CopperCopper +649%
Contains more ZincZinc +327.4%
Contains more PhosphorusPhosphorus +331.2%
Contains more ManganeseManganese +1443.1%
Contains more SeleniumSelenium +6850%
Contains less SodiumSodium -50%

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%
Corn
2
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin EVitamin E +844.4%
Contains more Vitamin B1Vitamin B1 +239.8%
Contains more Vitamin B2Vitamin B2 +340.4%
Contains more Vitamin B3Vitamin B3 +153.7%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +111.5%
Contains more Vitamin KVitamin K +1375%
Contains more FolateFolate +65.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.1mg

All nutrients comparison - raw data values

Nutrient Rye Corn DV% diff.
Manganese 2.577mg 0.167mg 105%
Fiber 15.1g 2.4g 51%
Phosphorus 332mg 77mg 36%
Copper 0.367mg 0.049mg 35%
Iron 2.63mg 0.45mg 27%
Selenium 13.9µg 0.2µg 25%
Magnesium 110mg 26mg 20%
Vitamin B1 0.316mg 0.093mg 19%
Carbs 75.86g 20.98g 18%
Zinc 2.65mg 0.62mg 18%
Vitamin B3 4.27mg 1.683mg 16%
Vitamin B2 0.251mg 0.057mg 15%
Protein 10.34g 3.41g 14%
Vitamin B5 1.456mg 0.792mg 13%
Vitamin B6 0.294mg 0.139mg 12%
Calories 338kcal 96kcal 12%
Potassium 510mg 218mg 9%
Vitamin C 0mg 5.5mg 6%
Vitamin E 0.85mg 0.09mg 5%
Vitamin K 5.9µg 0.4µg 5%
Folate 38µg 23µg 4%
Starch 7.17g 3%
Calcium 24mg 3mg 2%
Fructose 0.11g 0.79g 1%
Vitamin A 1µg 13µg 1%
Polyunsaturated fat 0.767g 0.603g 1%
Fats 1.63g 1.5g 0%
Net carbs 60.76g 18.58g N/A
Sugar 0.98g 4.54g N/A
Sodium 2mg 1mg 0%
Choline 30.4mg 29.1mg 0%
Saturated fat 0.197g 0.197g 0%
Monounsaturated fat 0.208g 0.374g 0%
Tryptophan 0.108mg 0.023mg 0%
Threonine 0.289mg 0.133mg 0%
Isoleucine 0.208mg 0.133mg 0%
Leucine 0.563mg 0.358mg 0%
Lysine 0.286mg 0.141mg 0%
Methionine 0.153mg 0.069mg 0%
Phenylalanine 0.435mg 0.155mg 0%
Valine 0.317mg 0.191mg 0%
Histidine 0.189mg 0.091mg 0%

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
Corn
1
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +203.2%
Contains more CarbsCarbs +261.6%
Contains more OtherOther +124.3%
Contains more WaterWater +592.5%
~equal in Fats ~1.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Poly. FatPolyunsaturated fat +27.2%
Contains more Mono. FatMonounsaturated fat +79.8%
~equal in Saturated fat ~0.197g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn
5
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +285.9%
Contains more GlucoseGlucose +425%
Contains more FructoseFructose +618.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.