Rye vs. Orange — In-Depth Nutrition Comparison
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Important differences between rye and oranges
- Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B3, selenium, vitamin B5, and magnesium; however, oranges are richer in vitamin C.
- Rye's daily need coverage for manganese is 111% more.
- Rye contains 28 times more selenium than oranges. Rye contains 13.9µg of selenium, while oranges contain 0.5µg.
- Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of rye is 34.
The food varieties used in the comparison are Rye grain and Oranges, raw, all commercial varieties.
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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 | +1000% |
| Contains more PotassiumPotassium | +181.8% |
| Contains more IronIron | +2530% |
| Contains more CopperCopper | +715.6% |
| Contains more ZincZinc | +3685.7% |
| Contains more PhosphorusPhosphorus | +2271.4% |
| Contains more ManganeseManganese | +10208% |
| Contains more SeleniumSelenium | +2680% |
| Contains more CalciumCalcium | +66.7% |
| Contains less SodiumSodium | -100% |
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 EVitamin E | +372.2% |
| Contains more Vitamin B1Vitamin B1 | +263.2% |
| Contains more Vitamin B2Vitamin B2 | +527.5% |
| Contains more Vitamin B3Vitamin B3 | +1414.2% |
| Contains more Vitamin B5Vitamin B5 | +482.4% |
| Contains more Vitamin B6Vitamin B6 | +390% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +261.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.025mg | 111% |
| Vitamin C | 0mg | 53.2mg | 59% |
| Fiber | 15.1g | 2.4g | 51% |
| Phosphorus | 332mg | 14mg | 45% |
| Copper | 0.367mg | 0.045mg | 36% |
| Iron | 2.63mg | 0.1mg | 32% |
| Vitamin B3 | 4.27mg | 0.282mg | 25% |
| Vitamin B5 | 1.456mg | 0.25mg | 24% |
| Magnesium | 110mg | 10mg | 24% |
| Selenium | 13.9µg | 0.5µg | 24% |
| Zinc | 2.65mg | 0.07mg | 23% |
| Carbs | 75.86g | 11.75g | 21% |
| Vitamin B1 | 0.316mg | 0.087mg | 19% |
| Protein | 10.34g | 0.94g | 19% |
| Vitamin B6 | 0.294mg | 0.06mg | 18% |
| Vitamin B2 | 0.251mg | 0.04mg | 16% |
| Calories | 338kcal | 47kcal | 15% |
| Potassium | 510mg | 181mg | 10% |
| Polyunsaturated fat | 0.767g | 0.025g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Vitamin E | 0.85mg | 0.18mg | 4% |
| Choline | 30.4mg | 8.4mg | 4% |
| Calcium | 24mg | 40mg | 2% |
| Fats | 1.63g | 0.12g | 2% |
| Folate | 38µg | 30µg | 2% |
| Saturated fat | 0.197g | 0.015g | 1% |
| Vitamin A | 1µg | 11µg | 1% |
| Net carbs | 60.76g | 9.35g | N/A |
| Sugar | 0.98g | 9.35g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Monounsaturated fat | 0.208g | 0.023g | 0% |
| Tryptophan | 0.108mg | 0.009mg | 0% |
| Threonine | 0.289mg | 0.015mg | 0% |
| Isoleucine | 0.208mg | 0.025mg | 0% |
| Leucine | 0.563mg | 0.023mg | 0% |
| Lysine | 0.286mg | 0.047mg | 0% |
| Methionine | 0.153mg | 0.02mg | 0% |
| Phenylalanine | 0.435mg | 0.031mg | 0% |
| Valine | 0.317mg | 0.04mg | 0% |
| Histidine | 0.189mg | 0.018mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1000% |
| Contains more FatsFats | +1258.3% |
| Contains more CarbsCarbs | +545.6% |
| Contains more OtherOther | +256.8% |
| Contains more WaterWater | +718.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +804.3% |
| Contains more Poly. FatPolyunsaturated fat | +2968% |
| Contains less Sat. FatSaturated fat | -92.4% |
