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Rye vs. Minestrone — In-Depth Nutrition Comparison

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Important differences between rye and minestrone

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B5, magnesium, vitamin B1, vitamin B3, and zinc than minestrone.
  • Rye's daily need coverage for manganese is 105% more.
  • Rye contains 38 times more fiber than minestrone. Rye contains 15.1g of fiber, while minestrone contains 0.4g.
  • Minestrone has a higher glycemic index. The glycemic index of minestrone is 47, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Rye vs Minestrone 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
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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +3566.7%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +292.3%
Contains more IronIron +592.1%
Contains more CopperCopper +619.6%
Contains more ZincZinc +754.8%
Contains more PhosphorusPhosphorus +1343.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1595.4%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1336.4%
Contains more Vitamin B2Vitamin B2 +1294.4%
Contains more Vitamin B3Vitamin B3 +992.1%
Contains more Vitamin B5Vitamin B5 +940%
Contains more Vitamin B6Vitamin B6 +617.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +153.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4800%
~equal in Vitamin D ~µg
~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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +484.2%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +1527.9%
Contains more OtherOther +30.8%
Contains more WaterWater +761.6%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -14.3%
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains more Mono. FatMonounsaturated fat +39.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Minestrone DV% diff.
Manganese 2.577mg 0.152mg 105%
Fiber 15.1g 0.4g 59%
Phosphorus 332mg 23mg 44%
Copper 0.367mg 0.051mg 35%
Iron 2.63mg 0.38mg 28%
Vitamin B5 1.456mg 0.14mg 26%
Vitamin B1 0.316mg 0.022mg 25%
Magnesium 110mg 3mg 25%
Selenium 13.9µg 25%
Vitamin B3 4.27mg 0.391mg 24%
Carbs 75.86g 4.66g 24%
Zinc 2.65mg 0.31mg 21%
Vitamin B6 0.294mg 0.041mg 19%
Vitamin B2 0.251mg 0.018mg 18%
Protein 10.34g 1.77g 17%
Calories 338kcal 34kcal 15%
Sodium 2mg 254mg 11%
Potassium 510mg 130mg 11%
Vitamin E 0.85mg 6%
Folate 38µg 15µg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Vitamin A 1µg 49µg 5%
Polyunsaturated fat 0.767g 0.46g 2%
Calcium 24mg 14mg 1%
Vitamin C 0mg 0.5mg 1%
Fats 1.63g 1.04g 1%
Net carbs 60.76g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.98g N/A
Saturated fat 0.197g 0.23g 0%
Monounsaturated fat 0.208g 0.29g 0%
Tryptophan 0.108mg 0.013mg 0%
Threonine 0.289mg 0.043mg 0%
Isoleucine 0.208mg 0.054mg 0%
Leucine 0.563mg 0.098mg 0%
Lysine 0.286mg 0.076mg 0%
Methionine 0.153mg 0.018mg 0%
Phenylalanine 0.435mg 0.064mg 0%
Valine 0.317mg 0.074mg 0%
Histidine 0.189mg 0.03mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
98%
Rye
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 13)
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 Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.4)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.