Rye vs. Olive — In-Depth Nutrition Comparison
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A recap on differences between rye and olive
- Olive has less manganese, fiber, phosphorus, vitamin B5, vitamin B3, vitamin B1, magnesium, selenium, and zinc.
- Rye covers your daily manganese needs 111% more than olive.
- Olive contains 115 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while olive contains 0.037mg.
- Rye has less sodium.
Food varieties used in this article are Rye grain and Olives, ripe, canned (small-extra large).
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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.
| Contains more MagnesiumMagnesium | +2650% |
| Contains more PotassiumPotassium | +6275% |
| Contains more CopperCopper | +46.2% |
| Contains more ZincZinc | +1104.5% |
| Contains more PhosphorusPhosphorus | +10966.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +12785% |
| Contains more SeleniumSelenium | +1444.4% |
| Contains more CalciumCalcium | +266.7% |
| Contains more IronIron | +25.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +10433.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +11440.5% |
| Contains more Vitamin B5Vitamin B5 | +9606.7% |
| Contains more Vitamin B6Vitamin B6 | +3166.7% |
| Contains more Vitamin KVitamin K | +321.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +195.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1900% |
| Contains more Vitamin EVitamin E | +94.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.02mg | 111% |
| Fiber | 15.1g | 3.2g | 48% |
| Phosphorus | 332mg | 3mg | 47% |
| Sodium | 2mg | 735mg | 32% |
| Vitamin B5 | 1.456mg | 0.015mg | 29% |
| Vitamin B1 | 0.316mg | 0.003mg | 26% |
| Vitamin B3 | 4.27mg | 0.037mg | 26% |
| Magnesium | 110mg | 4mg | 25% |
| Selenium | 13.9µg | 0.9µg | 24% |
| Carbs | 75.86g | 6.26g | 23% |
| Vitamin B6 | 0.294mg | 0.009mg | 22% |
| Zinc | 2.65mg | 0.22mg | 22% |
| Vitamin B2 | 0.251mg | 0mg | 19% |
| Monounsaturated fat | 0.208g | 7.888g | 19% |
| Protein | 10.34g | 0.84g | 19% |
| Potassium | 510mg | 8mg | 15% |
| Fats | 1.63g | 10.68g | 14% |
| Copper | 0.367mg | 0.251mg | 13% |
| Calories | 338kcal | 115kcal | 11% |
| Folate | 38µg | 0µg | 10% |
| Iron | 2.63mg | 3.3mg | 8% |
| Saturated fat | 0.197g | 1.415g | 6% |
| Calcium | 24mg | 88mg | 6% |
| Vitamin E | 0.85mg | 1.65mg | 5% |
| Vitamin K | 5.9µg | 1.4µg | 4% |
| Choline | 30.4mg | 10.3mg | 4% |
| Vitamin A | 1µg | 20µg | 2% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Polyunsaturated fat | 0.767g | 0.911g | 1% |
| Net carbs | 60.76g | 3.06g | N/A |
| Sugar | 0.98g | 0g | N/A |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0.026mg | 0% |
| Isoleucine | 0.208mg | 0.031mg | 0% |
| Leucine | 0.563mg | 0.05mg | 0% |
| Lysine | 0.286mg | 0.032mg | 0% |
| Methionine | 0.153mg | 0.012mg | 0% |
| Phenylalanine | 0.435mg | 0.029mg | 0% |
| Valine | 0.317mg | 0.038mg | 0% |
| Histidine | 0.189mg | 0.023mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1131% |
| Contains more CarbsCarbs | +1111.8% |
| Contains more FatsFats | +555.2% |
| Contains more WaterWater | +654.6% |
| Contains more OtherOther | +42% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.1% |
| Contains more Mono. FatMonounsaturated fat | +3692.3% |
| Contains more Poly. FatPolyunsaturated fat | +18.8% |
