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Rye vs. Maple sugar — In-Depth Nutrition Comparison

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Important differences between rye and maple sugar

  • Rye has more fiber, phosphorus, copper, vitamin B5, vitamin B3, vitamin B1, selenium, and vitamin B6; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 80% more.
  • Maple sugar has a higher glycemic index. The glycemic index of maple sugar is 63, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Sugars, maple.

Infographic

Rye vs Maple sugar 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
7
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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +478.9%
Contains more PotassiumPotassium +86.1%
Contains more IronIron +63.4%
Contains more CopperCopper +270.7%
Contains more PhosphorusPhosphorus +10966.7%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +1637.5%
Contains more CalciumCalcium +275%
Contains more ZincZinc +128.7%
Contains more ManganeseManganese +71.6%

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
10
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3411.1%
Contains more Vitamin B2Vitamin B2 +1830.8%
Contains more Vitamin B3Vitamin B3 +10575%
Contains more Vitamin B5Vitamin B5 +2933.3%
Contains more Vitamin B6Vitamin B6 +9700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1347.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Maple sugar DV% diff.
Manganese 2.577mg 4.422mg 80%
Fiber 15.1g 0g 60%
Phosphorus 332mg 3mg 47%
Zinc 2.65mg 6.06mg 31%
Copper 0.367mg 0.099mg 30%
Vitamin B5 1.456mg 0.048mg 28%
Vitamin B3 4.27mg 0.04mg 26%
Vitamin B1 0.316mg 0.009mg 26%
Selenium 13.9µg 0.8µg 24%
Vitamin B6 0.294mg 0.003mg 22%
Magnesium 110mg 19mg 22%
Protein 10.34g 0.1g 20%
Vitamin B2 0.251mg 0.013mg 18%
Iron 2.63mg 1.61mg 13%
Folate 38µg 0µg 10%
Potassium 510mg 274mg 7%
Calcium 24mg 90mg 7%
Vitamin E 0.85mg 0mg 6%
Vitamin K 5.9µg 0µg 5%
Choline 30.4mg 2.1mg 5%
Carbs 75.86g 90.9g 5%
Polyunsaturated fat 0.767g 0.1g 4%
Fats 1.63g 0.2g 2%
Saturated fat 0.197g 0.036g 1%
Calories 338kcal 354kcal 1%
Net carbs 60.76g 90.9g N/A
Sugar 0.98g 84.87g N/A
Sodium 2mg 11mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.064g 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%

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +10240%
Contains more FatsFats +715%
Contains more WaterWater +32.5%
Contains more OtherOther +96.3%
Contains more CarbsCarbs +19.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +667%
Contains less Sat. FatSaturated fat -81.7%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.