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  6. Rye vs. Corn raw

Rye vs. Corn raw — In-Depth Nutrition Comparison

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How are Rye and Corn raw different?

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

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

Infographic

Rye vs Corn raw 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
10
:
0
Corn raw
Corn raw
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%
Contains more Manganese +1481%
Contains more Selenium +2216.7%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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%
Contains more Manganese +1481%
Contains more Selenium +2216.7%

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
7
:
3
Corn raw
Corn raw
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%
Rye
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%
Corn raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Corn raw
Corn raw
Contains more Protein +216.2%
Contains more Fats +20.7%
Contains more Carbs +305.7%
Contains more Other +149.2%
Contains more Water +617.5%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +216.2%
Contains more Fats +20.7%
Contains more Carbs +305.7%
Contains more Other +149.2%
Contains more Water +617.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Corn raw
Corn raw
Contains less Saturated Fat -39.4%
Contains more Polyunsaturated fat +57.5%
Contains more Monounsaturated Fat +107.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -39.4%
Contains more Polyunsaturated fat +57.5%
Contains more Monounsaturated Fat +107.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
:
4
Corn raw
Corn raw
Contains more Starch +∞%
Contains more Sucrose +25.4%
Contains more Glucose +2043.8%
Contains more Fructose +1663.6%
Rye
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 raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +25.4%
Contains more Glucose +2043.8%
Contains more Fructose +1663.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Corn raw
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 Corn raw 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 5.7g Corn raw
Fructose 0.11g 1.94g Corn raw
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
Manganese 2.577mg 0.163mg Rye
Selenium 13.9µg 0.6µg Rye
Vitamin A 11IU 187IU Corn raw
Vitamin A RAE 1µg 9µg Corn raw
Vitamin E 0.85mg 0.07mg Rye
Vitamin C 0mg 6.8mg Corn raw
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 Corn raw
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
Saturated Fat 0.197g 0.325g Rye
Monounsaturated Fat 0.208g 0.432g Corn raw
Polyunsaturated fat 0.767g 0.487g Rye
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Rye
18%
Corn raw
Minerals Daily Need Coverage Score
98%
Rye
17%
Corn raw

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

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 raw - 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.