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.
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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 | +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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +68.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 B6 | 0.294mg | 0.034mg | 20% |
| Vitamin B3 | 4.27mg | 0.992mg | 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% |
| Protein | 10.34g | 5.15g | 10% |
| Calories | 338kcal | 131kcal | 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% | |
| Polyunsaturated fat | 0.767g | 0.429g | 2% |
| Calcium | 24mg | 6mg | 2% |
| Fats | 1.63g | 1.05g | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +67.7% |
| Contains more Poly. FatPolyunsaturated fat | +78.8% |
| Contains less Sat. FatSaturated fat | -23.9% |
