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Rye vs Maize - In-Depth Nutrition Comparison

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How are Rye and Maize different?

  • Rye has more Manganese, Fiber, Copper, Phosphorus, Iron, Selenium, Zinc, Magnesium, Vitamin B3, and Vitamin B6 than Maize.
  • Daily need coverage for Manganese from Rye is 105% higher.
  • Rye contains 23 times more Selenium than Maize. While Rye contains 13.9µg of Selenium, Maize contains only 0.6µg.

Rye grain and Corn, sweet, yellow, raw are the varieties used in this article.

Infographic

Rye vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
Rye
8
:
0
Maize
Maize
Contains more Iron +405.8%
Contains more Calcium +1100%
Contains more Potassium +88.9%
Contains more Magnesium +197.3%
Contains more Copper +579.6%
Contains more Zinc +476.1%
Contains more Phosphorus +273%
Contains less Sodium -86.7%
Rye
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +405.8%
Contains more Calcium +1100%
Contains more Potassium +88.9%
Contains more Magnesium +197.3%
Contains more Copper +579.6%
Contains more Zinc +476.1%
Contains more Phosphorus +273%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
Rye
7
:
3
Maize
Maize
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B2 +356.4%
Contains more Vitamin B3 +141.2%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +1866.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +1600%
Contains more Folate +10.5%
Rye
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B2 +356.4%
Contains more Vitamin B3 +141.2%
Contains more Vitamin B5 +103.1%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +1866.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +1600%
Contains more Folate +10.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
18
Maize
Mineral Summary Score
71
Rye
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
20%
Maize
Carbohydrates
76%
Rye
19%
Maize
Fats
8%
Rye
6%
Maize

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.28g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 18)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.8)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rye Maize Opinion
Calories 338 86 Rye
Protein 10.34 3.27 Rye
Fats 1.63 1.35 Rye
Vitamin C 0 6.8 Maize
Carbs 75.86 18.7 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 0.52 Rye
Calcium 24 2 Rye
Potassium 510 270 Rye
Magnesium 110 37 Rye
Sugar 0.98 6.26 Rye
Fiber 15.1 2 Rye
Copper 0.367 0.054 Rye
Zinc 2.65 0.46 Rye
Starch 5.7 Maize
Phosphorus 332 89 Rye
Sodium 2 15 Rye
Vitamin A 11 187 Maize
Vitamin E 0.85 0.07 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.155 Rye
Vitamin B2 0.251 0.055 Rye
Vitamin B3 4.27 1.77 Rye
Vitamin B5 1.456 0.717 Rye
Vitamin B6 0.294 0.093 Rye
Vitamin B12 0 0
Vitamin K 5.9 0.3 Rye
Folate 38 42 Maize
Trans Fat 0 0
Saturated Fat 0.197 0.325 Rye
Monounsaturated Fat 0.208 0.432 Maize
Polyunsaturated fat 0.767 0.487 Rye
Tryptophan 0.108 0.023 Rye
Threonine 0.289 0.129 Rye
Isoleucine 0.208 0.129 Rye
Leucine 0.563 0.348 Rye
Lysine 0.286 0.137 Rye
Methionine 0.153 0.067 Rye
Phenylalanine 0.435 0.15 Rye
Valine 0.317 0.185 Rye
Histidine 0.189 0.089 Rye
Fructose 0.11 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.