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Rye vs. Brazil nut — In-Depth Nutrition Comparison

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Significant differences between rye and brazil nut

  • Rye has more manganese, fiber, and vitamin B5; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, vitamin E, and vitamin B1.
  • Brazil nut covers your daily selenium needs 3460% more than rye.
  • Brazil nut has 8 times less vitamin B5 than rye. Rye has 1.456mg of vitamin B5, while brazil nut has 0.184mg.
  • Rye contains less saturated fat.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of brazil nut is 10.

Specific food types used in this comparison are Rye grain and Nuts, brazilnuts, dried, unblanched.

Infographic

Rye vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +110.7%
Contains more MagnesiumMagnesium +241.8%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +29.2%
Contains more CopperCopper +374.9%
Contains more ZincZinc +53.2%
Contains more PhosphorusPhosphorus +118.4%
Contains more SeleniumSelenium +13691.4%
~equal in Iron ~2.43mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +617.1%
Contains more Vitamin B3Vitamin B3 +1347.5%
Contains more Vitamin B5Vitamin B5 +691.3%
Contains more Vitamin B6Vitamin B6 +191.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +564.7%
Contains more Vitamin B1Vitamin B1 +95.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +546.2%
Contains more WaterWater +209.9%
Contains more ProteinProtein +38.5%
Contains more FatsFats +4016.6%
Contains more OtherOther +117.8%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11380.3%
Contains more Poly. FatPolyunsaturated fat +3081.1%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 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 +228.2%
~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 Brazil nut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Brazil nut DV% diff.
Selenium 13.9µg 1917µg 3460%
Polyunsaturated fat 0.767g 24.399g 158%
Copper 0.367mg 1.743mg 153%
Fats 1.63g 67.1g 101%
Saturated fat 0.197g 16.134g 72%
Magnesium 110mg 376mg 63%
Monounsaturated fat 0.208g 23.879g 59%
Manganese 2.577mg 1.223mg 59%
Phosphorus 332mg 725mg 56%
Vitamin E 0.85mg 5.65mg 32%
Fiber 15.1g 7.5g 30%
Vitamin B5 1.456mg 0.184mg 25%
Vitamin B3 4.27mg 0.295mg 25%
Vitamin B1 0.316mg 0.617mg 25%
Carbs 75.86g 11.74g 21%
Vitamin B2 0.251mg 0.035mg 17%
Calories 338kcal 659kcal 16%
Vitamin B6 0.294mg 0.101mg 15%
Calcium 24mg 160mg 14%
Zinc 2.65mg 4.06mg 13%
Protein 10.34g 14.32g 8%
Vitamin K 5.9µg 0µg 5%
Potassium 510mg 659mg 4%
Folate 38µg 22µg 4%
Iron 2.63mg 2.43mg 3%
Vitamin C 0mg 0.7mg 1%
Net carbs 60.76g 4.24g N/A
Sugar 0.98g 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Choline 30.4mg 28.8mg 0%
Tryptophan 0.108mg 0.135mg 0%
Threonine 0.289mg 0.365mg 0%
Isoleucine 0.208mg 0.518mg 0%
Leucine 0.563mg 1.19mg 0%
Lysine 0.286mg 0.49mg 0%
Methionine 0.153mg 1.124mg 0%
Phenylalanine 0.435mg 0.639mg 0%
Valine 0.317mg 0.76mg 0%
Histidine 0.189mg 0.409mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
98%
Rye
1208%
Brazil nut

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 15.937g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.