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Rye vs. Pasta — In-Depth Nutrition Comparison

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What are the main differences between rye and pasta?

  • Pasta has less manganese, phosphorus, copper, vitamin B5, magnesium, vitamin B3, vitamin B6, zinc, iron, and potassium than rye.
  • Rye's daily need coverage for manganese is 102% higher.
  • Rye has 21 times more potassium than pasta. Rye has 510mg of potassium, while pasta has 24mg.
  • Rye has a lower glycemic index than pasta.

We used Rye grain and Pasta, fresh-refrigerated, plain, cooked types in this comparison.

Infographic

Rye vs Pasta 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
10
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%
Pasta
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +511.1%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +2025%
Contains more IronIron +130.7%
Contains more CopperCopper +294.6%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +427%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1050.4%
Contains more SeleniumSelenium +∞%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Pasta
Pasta
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.2%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +330.4%
Contains more Vitamin B5Vitamin B5 +695.6%
Contains more Vitamin B6Vitamin B6 +764.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +68.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Rye Pasta DV% diff.
Manganese 2.577mg 0.224mg 102%
Fiber 15.1g 60%
Phosphorus 332mg 63mg 38%
Copper 0.367mg 0.093mg 30%
Selenium 13.9µg 25%
Vitamin B5 1.456mg 0.183mg 25%
Magnesium 110mg 18mg 22%
Vitamin B3 4.27mg 0.992mg 20%
Vitamin B6 0.294mg 0.034mg 20%
Iron 2.63mg 1.14mg 19%
Zinc 2.65mg 0.56mg 19%
Carbs 75.86g 24.93g 17%
Potassium 510mg 24mg 14%
Cholesterol 0mg 33mg 11%
Calories 338kcal 131kcal 10%
Protein 10.34g 5.15g 10%
Vitamin B1 0.316mg 0.209mg 9%
Vitamin B2 0.251mg 0.15mg 8%
Folate 38µg 64µg 7%
Vitamin E 0.85mg 6%
Vitamin B12 0µg 0.14µg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Calcium 24mg 6mg 2%
Polyunsaturated fat 0.767g 0.429g 2%
Fats 1.63g 1.05g 1%
Vitamin A 1µg 6µg 1%
Protein per 100 calories 3.1g 3.9g N/A
Calories per 10 g protein 327kcal 254kcal N/A
Weight per 100 calories 30g 76g N/A
Net carbs 60.76g 24.93g N/A
Sugar 0.98g N/A
Sodium 2mg 6mg 0%
Saturated fat 0.197g 0.15g 0%
Monounsaturated fat 0.208g 0.124g 0%
Tryptophan 0.108mg 0.065mg 0%
Threonine 0.289mg 0.134mg 0%
Isoleucine 0.208mg 0.197mg 0%
Leucine 0.563mg 0.348mg 0%
Lysine 0.286mg 0.097mg 0%
Methionine 0.153mg 0.079mg 0%
Phenylalanine 0.435mg 0.247mg 0%
Valine 0.317mg 0.217mg 0%
Histidine 0.189mg 0.103mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Pasta
Pasta
1
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +100.8%
Contains more FatsFats +55.2%
Contains more CarbsCarbs +204.3%
Contains more OtherOther +406.5%
Contains more WaterWater +546.8%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +67.7%
Contains more Poly. FatPolyunsaturated fat +78.8%
Contains less Sat. FatSaturated fat -23.9%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.