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Rye vs. Margarine — In-Depth Nutrition Comparison

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How are rye and margarine different?

  • Rye is higher in fiber, phosphorus, copper, iron, vitamin B3, and vitamin B1; however, margarine is richer in vitamin K, vitamin A, and vitamin E.
  • Daily need coverage for saturated fat for margarine is 75% higher.
  • Rye has less saturated fat.
  • Margarine has a lower glycemic index (0) than rye (34).

Rye grain and Margarine, regular, 80% fat, composite, stick, without salt are the varieties used in this article.

Infographic

Rye vs Margarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +3566.7%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +2733.3%
Contains more IronIron +4283.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +6540%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +3060%
Contains more Vitamin B2Vitamin B2 +578.4%
Contains more Vitamin B3Vitamin B3 +18465.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3166.7%
Contains more FolateFolate +3700%
Contains more CholineCholine +145.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +81800%
Contains more Vitamin EVitamin E +958.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1476.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +6362.5%
Contains more CarbsCarbs +10737.1%
Contains more FatsFats +4851.5%
Contains more WaterWater +55.8%
Contains more OtherOther +21.7%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +18590.9%
Contains more Poly. FatPolyunsaturated fat +3068.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Margarine
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Margarine DV% diff.
Polyunsaturated fat 0.767g 24.302g 157%
Fats 1.63g 80.71g 122%
Manganese 2.577mg 112%
Monounsaturated fat 0.208g 38.877g 97%
Vitamin A 1µg 819µg 91%
Vitamin K 5.9µg 93µg 73%
Saturated fat 0.197g 15.189g 68%
Fiber 15.1g 0g 60%
Vitamin E 0.85mg 9mg 54%
Phosphorus 332mg 5mg 47%
Copper 0.367mg 0mg 41%
Iron 2.63mg 0.06mg 32%
Vitamin B5 1.456mg 29%
Vitamin B3 4.27mg 0.023mg 27%
Vitamin B1 0.316mg 0.01mg 26%
Magnesium 110mg 3mg 25%
Carbs 75.86g 0.7g 25%
Selenium 13.9µg 0µg 25%
Zinc 2.65mg 0mg 24%
Vitamin B6 0.294mg 0.009mg 22%
Protein 10.34g 0.16g 20%
Calories 338kcal 717kcal 19%
Vitamin B2 0.251mg 0.037mg 16%
Potassium 510mg 18mg 14%
Folate 38µg 1µg 9%
Vitamin B12 0µg 0.1µg 4%
Choline 30.4mg 12.4mg 3%
Calcium 24mg 3mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 60.76g 0.7g N/A
Sugar 0.98g 0g N/A
Sodium 2mg 2mg 0%
Trans fat 0g 14.89g N/A
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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

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

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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
35%
Rye
55%
Margarine
Minerals Daily Need Coverage Score
98%
Rye
1%
Margarine

Comparison summary

Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 14.992g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.