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Rye vs. Milk — In-Depth Nutrition Comparison

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The main differences between rye and milk

  • Milk contains less manganese, fiber, copper, phosphorus, iron, vitamin B3, vitamin B1, magnesium, vitamin B5, and zinc than rye.
  • Daily need coverage for manganese for rye is 112% higher.

Food types used in this article are Rye grain and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Rye vs Milk 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
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%
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +900%
Contains more PotassiumPotassium +240%
Contains more IronIron +8666.7%
Contains more CopperCopper +3570%
Contains more ZincZinc +531%
Contains more PhosphorusPhosphorus +249.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +85800%
Contains more SeleniumSelenium +321.2%
Contains more CalciumCalcium +420.8%

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%
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +35.7%
Contains more Vitamin B3Vitamin B3 +4491.4%
Contains more Vitamin B5Vitamin B5 +303.3%
Contains more Vitamin B6Vitamin B6 +694.6%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +660%
Contains more CholineCholine +71.8%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rye Milk DV% diff.
Manganese 2.577mg 0.003mg 112%
Fiber 15.1g 0g 60%
Copper 0.367mg 0.01mg 40%
Phosphorus 332mg 95mg 34%
Iron 2.63mg 0.03mg 33%
Vitamin B3 4.27mg 0.093mg 26%
Vitamin B1 0.316mg 0.02mg 25%
Carbs 75.86g 4.99g 24%
Magnesium 110mg 11mg 24%
Vitamin B5 1.456mg 0.361mg 22%
Vitamin B12 0µg 0.47µg 20%
Zinc 2.65mg 0.42mg 20%
Vitamin B6 0.294mg 0.037mg 20%
Selenium 13.9µg 3.3µg 19%
Calories 338kcal 42kcal 15%
Protein 10.34g 3.37g 14%
Potassium 510mg 150mg 11%
Calcium 24mg 125mg 10%
Folate 38µg 5µg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin E 0.85mg 0.01mg 6%
Vitamin A 1µg 58µg 6%
Vitamin D 0IU 48IU 6%
Polyunsaturated fat 0.767g 0.035g 5%
Vitamin K 5.9µg 0.1µg 5%
Vitamin B2 0.251mg 0.185mg 5%
Sodium 2mg 44mg 2%
Cholesterol 0mg 5mg 2%
Choline 30.4mg 17.7mg 2%
Saturated fat 0.197g 0.633g 2%
Fats 1.63g 0.97g 1%
Net carbs 60.76g 4.99g N/A
Sugar 0.98g 5.2g N/A
Monounsaturated fat 0.208g 0.277g 0%
Tryptophan 0.108mg 0.043mg 0%
Threonine 0.289mg 0.143mg 0%
Isoleucine 0.208mg 0.174mg 0%
Leucine 0.563mg 0.319mg 0%
Lysine 0.286mg 0.282mg 0%
Methionine 0.153mg 0.088mg 0%
Phenylalanine 0.435mg 0.174mg 0%
Valine 0.317mg 0.22mg 0%
Histidine 0.189mg 0.101mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +206.8%
Contains more FatsFats +68%
Contains more CarbsCarbs +1420.2%
Contains more OtherOther +109.3%
Contains more WaterWater +748.3%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -68.9%
Contains more Poly. FatPolyunsaturated fat +2091.4%
Contains more Mono. FatMonounsaturated fat +33.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.