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Rye vs. Mixed nuts — In-Depth Nutrition Comparison

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How are rye and mixed nuts different?

  • Rye is higher in fiber and manganese; however, mixed nuts are richer in copper, vitamin E, selenium, magnesium, vitamin B3, phosphorus, and folate.
  • Daily need coverage for copper for mixed nuts is 60% higher.
  • Rye contains 2 times more fiber than mixed nuts. While rye contains 15.1g of fiber, mixed nuts contain only 7g.
  • Rye has less saturated fat.

Rye grain and Nuts, mixed nuts, oil roasted, with peanuts, without salt added are the varieties used in this article.

Infographic

Rye vs Mixed nuts 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
2
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +26.3%
Contains more MagnesiumMagnesium +108.2%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +23.9%
Contains more CopperCopper +147.1%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +37.3%
Contains more SeleniumSelenium +143.9%
~equal in Iron ~2.61mg

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
4
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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin B3Vitamin B3 +80.5%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more FolateFolate +118.4%
Contains more CholineCholine +71.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5.7µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +260.4%
Contains more WaterWater +409.6%
Contains more ProteinProtein +93.8%
Contains more FatsFats +3209.8%
Contains more OtherOther +83.4%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +13596.2%
Contains more Poly. FatPolyunsaturated fat +1805.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
2
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +484.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Mixed nuts DV% diff.
Polyunsaturated fat 0.767g 14.612g 92%
Fats 1.63g 53.95g 80%
Monounsaturated fat 0.208g 28.488g 71%
Copper 0.367mg 0.907mg 60%
Vitamin E 0.85mg 7.82mg 46%
Saturated fat 0.197g 8.711g 39%
Selenium 13.9µg 33.9µg 36%
Fiber 15.1g 7g 32%
Magnesium 110mg 229mg 28%
Manganese 2.577mg 2.04mg 23%
Vitamin B3 4.27mg 7.709mg 21%
Protein 10.34g 20.04g 19%
Phosphorus 332mg 456mg 18%
Carbs 75.86g 21.05g 18%
Calories 338kcal 607kcal 13%
Vitamin B1 0.316mg 0.189mg 11%
Folate 38µg 83µg 11%
Calcium 24mg 117mg 9%
Zinc 2.65mg 3.36mg 6%
Vitamin B5 1.456mg 1.14mg 6%
Choline 30.4mg 52mg 4%
Vitamin B2 0.251mg 0.196mg 4%
Potassium 510mg 632mg 4%
Vitamin B6 0.294mg 0.352mg 4%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 60.76g 14.05g N/A
Iron 2.63mg 2.61mg 0%
Sugar 0.98g 4.15g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 5.9µg 5.7µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.108mg 0.22mg 0%
Threonine 0.289mg 0.703mg 0%
Isoleucine 0.208mg 0.826mg 0%
Leucine 0.563mg 1.656mg 0%
Lysine 0.286mg 0.782mg 0%
Methionine 0.153mg 0.283mg 0%
Phenylalanine 0.435mg 1.182mg 0%
Valine 0.317mg 1.001mg 0%
Histidine 0.189mg 0.572mg 0%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
98%
Rye
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 8.514g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.