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  6. Rye vs. Pacific saury raw

Rye vs. Pacific saury raw — In-Depth Nutrition Comparison

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The main differences between rye and pacific saury raw

  • Rye has more manganese, fiber, copper, iron, vitamin B1, magnesium, zinc, and phosphorus; however, pacific saury raw has more vitamin B12 and vitamin D.
  • Daily need coverage for manganese for rye is 102% higher.
  • Rye has a higher glycemic index than pacific saury raw.

Food types used in this article are Rye grain and Fish, pike, northern, raw.

Infographic

Rye vs Pacific saury raw 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
8
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +254.8%
Contains more PotassiumPotassium +96.9%
Contains more IronIron +378.2%
Contains more CopperCopper +619.6%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +50.9%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +973.8%
Contains more CalciumCalcium +137.5%
~equal in Selenium ~12.6µg

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
8
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +444.8%
Contains more Vitamin B2Vitamin B2 +298.4%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B5Vitamin B5 +94.1%
Contains more Vitamin B6Vitamin B6 +151.3%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +153.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +113.8%

All nutrients comparison - raw data values

Nutrient Rye Pacific saury raw DV% diff.
Manganese 2.577mg 0.24mg 102%
Vitamin B12 0µg 2µg 83%
Fiber 15.1g 0g 60%
Copper 0.367mg 0.051mg 35%
Iron 2.63mg 0.55mg 26%
Carbs 75.86g 0g 25%
Vitamin B1 0.316mg 0.058mg 22%
Magnesium 110mg 31mg 19%
Zinc 2.65mg 0.67mg 18%
Protein 10.34g 19.26g 18%
Phosphorus 332mg 220mg 16%
Vitamin B2 0.251mg 0.063mg 14%
Vitamin B6 0.294mg 0.117mg 14%
Vitamin B5 1.456mg 0.75mg 14%
Vitamin D 0µg 2.5µg 13%
Calories 338kcal 88kcal 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 4.27mg 2.3mg 12%
Potassium 510mg 259mg 7%
Choline 30.4mg 65mg 6%
Folate 38µg 15µg 6%
Vitamin K 5.9µg 0.1µg 5%
Vitamin C 0mg 3.8mg 4%
Vitamin E 0.85mg 0.2mg 4%
Polyunsaturated fat 0.767g 0.202g 4%
Calcium 24mg 57mg 3%
Sodium 2mg 39mg 2%
Selenium 13.9µg 12.6µg 2%
Vitamin A 1µg 21µg 2%
Fats 1.63g 0.69g 1%
Net carbs 60.76g 0g N/A
Sugar 0.98g 0g N/A
Saturated fat 0.197g 0.118g 0%
Monounsaturated fat 0.208g 0.157g 0%
Tryptophan 0.108mg 0.216mg 0%
Threonine 0.289mg 0.844mg 0%
Isoleucine 0.208mg 0.887mg 0%
Leucine 0.563mg 1.565mg 0%
Lysine 0.286mg 1.768mg 0%
Methionine 0.153mg 0.57mg 0%
Phenylalanine 0.435mg 0.752mg 0%
Valine 0.317mg 0.992mg 0%
Histidine 0.189mg 0.567mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +136.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +38.9%
Contains more ProteinProtein +86.3%
Contains more WaterWater +644.5%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +32.5%
Contains more Poly. FatPolyunsaturated fat +279.7%
Contains less Sat. FatSaturated fat -40.1%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.