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Rye vs. Marmalade — In-Depth Nutrition Comparison

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A recap on differences between rye and marmalade

  • Marmalade has less manganese, fiber, phosphorus, iron, copper, vitamin B5, vitamin B3, vitamin B1, magnesium, and selenium.
  • Rye covers your daily manganese needs 111% more than marmalade.
  • Marmalade contains 97 times less vitamin B5 than rye. Rye contains 1.456mg of vitamin B5, while marmalade contains 0.015mg.

Food varieties used in this article are Rye grain and Marmalade, orange.

Infographic

Rye vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +5400%
Contains more PotassiumPotassium +1278.4%
Contains more IronIron +1653.3%
Contains more CopperCopper +307.8%
Contains more ZincZinc +6525%
Contains more PhosphorusPhosphorus +8200%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +12785%
Contains more SeleniumSelenium +2216.7%
Contains more CalciumCalcium +58.3%

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
9
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +1316.7%
Contains more Vitamin B1Vitamin B1 +6220%
Contains more Vitamin B2Vitamin B2 +904%
Contains more Vitamin B3Vitamin B3 +8111.5%
Contains more Vitamin B5Vitamin B5 +9606.7%
Contains more Vitamin B6Vitamin B6 +1447.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +322.2%
Contains more CholineCholine +913.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +3346.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +14.4%
Contains more OtherOther +685%
Contains more WaterWater +213.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Marmalade DV% diff.
Manganese 2.577mg 0.02mg 111%
Fiber 15.1g 0.7g 58%
Phosphorus 332mg 4mg 47%
Copper 0.367mg 0.09mg 31%
Iron 2.63mg 0.15mg 31%
Vitamin B5 1.456mg 0.015mg 29%
Magnesium 110mg 2mg 26%
Vitamin B3 4.27mg 0.052mg 26%
Vitamin B1 0.316mg 0.005mg 26%
Selenium 13.9µg 0.6µg 24%
Zinc 2.65mg 0.04mg 24%
Vitamin B6 0.294mg 0.019mg 21%
Protein 10.34g 0.3g 20%
Vitamin B2 0.251mg 0.025mg 17%
Potassium 510mg 37mg 14%
Folate 38µg 9µg 7%
Vitamin K 5.9µg 0µg 5%
Choline 30.4mg 3mg 5%
Polyunsaturated fat 0.767g 0g 5%
Calories 338kcal 246kcal 5%
Vitamin E 0.85mg 0.06mg 5%
Vitamin C 0mg 4.8mg 5%
Carbs 75.86g 66.3g 3%
Fats 1.63g 0g 3%
Sodium 2mg 56mg 2%
Calcium 24mg 38mg 1%
Saturated fat 0.197g 0g 1%
Monounsaturated fat 0.208g 0g 1%
Net carbs 60.76g 65.6g N/A
Sugar 0.98g 60g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.108mg 0.003mg 0%
Threonine 0.289mg 0.005mg 0%
Isoleucine 0.208mg 0.008mg 0%
Leucine 0.563mg 0.007mg 0%
Lysine 0.286mg 0.015mg 0%
Methionine 0.153mg 0.006mg 0%
Phenylalanine 0.435mg 0.01mg 0%
Valine 0.317mg 0.013mg 0%
Histidine 0.189mg 0.006mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
98%
Rye
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 59.02g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 9)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.8)
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 is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.197g)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.