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

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
7
:
3
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 A +1600%
Contains more Vitamin C +∞%
Contains more Folate +10.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 A +1600%
Contains more Vitamin C +∞%
Contains more Folate +10.5%

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

All nutrients comparison - raw data values

Nutrient Rye Maize Opinion
Net carbs 60.76g 16.7g Rye
Protein 10.34g 3.27g Rye
Fats 1.63g 1.35g Rye
Carbs 75.86g 18.7g Rye
Calories 338kcal 86kcal Rye
Starch g 5.7g Maize
Fructose 0.11g 1.94g Maize
Sugar 0.98g 6.26g Rye
Fiber 15.1g 2g Rye
Calcium 24mg 2mg Rye
Iron 2.63mg 0.52mg Rye
Magnesium 110mg 37mg Rye
Phosphorus 332mg 89mg Rye
Potassium 510mg 270mg Rye
Sodium 2mg 15mg Rye
Zinc 2.65mg 0.46mg Rye
Copper 0.367mg 0.054mg Rye
Vitamin A 11IU 187IU Maize
Vitamin E 0.85mg 0.07mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.316mg 0.155mg Rye
Vitamin B2 0.251mg 0.055mg Rye
Vitamin B3 4.27mg 1.77mg Rye
Vitamin B5 1.456mg 0.717mg Rye
Vitamin B6 0.294mg 0.093mg Rye
Folate 38µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0.3µg Rye
Tryptophan 0.108mg 0.023mg Rye
Threonine 0.289mg 0.129mg Rye
Isoleucine 0.208mg 0.129mg Rye
Leucine 0.563mg 0.348mg Rye
Lysine 0.286mg 0.137mg Rye
Methionine 0.153mg 0.067mg Rye
Phenylalanine 0.435mg 0.15mg Rye
Valine 0.317mg 0.185mg Rye
Histidine 0.189mg 0.089mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.325g Rye
Monounsaturated Fat 0.208g 0.432g Maize
Polyunsaturated fat 0.767g 0.487g Rye

Which food is preferable for your diet?

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

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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

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)

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.