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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.

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

Infographic

Rye vs Pasta infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
0
Pasta
Contains more Iron +130.7%
Contains more Calcium +300%
Contains more Potassium +2025%
Contains more Magnesium +511.1%
Contains more Copper +294.6%
Contains more Zinc +373.2%
Contains more Phosphorus +427%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +130.7%
Contains more Calcium +300%
Contains more Potassium +2025%
Contains more Magnesium +511.1%
Contains more Copper +294.6%
Contains more Zinc +373.2%
Contains more Phosphorus +427%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
3
Pasta
Contains more Vitamin B1 +51.2%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +330.4%
Contains more Vitamin B5 +695.6%
Contains more Vitamin B6 +764.7%
Contains more Vitamin A +81.8%
Contains more Vitamin B12 +∞%
Contains more Folate +68.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B1 +51.2%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +330.4%
Contains more Vitamin B5 +695.6%
Contains more Vitamin B6 +764.7%
Contains more Vitamin A +81.8%
Contains more Vitamin B12 +∞%
Contains more Folate +68.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
16
Pasta
Mineral Summary Score
71
Rye
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
31%
Pasta
Carbohydrates
76%
Rye
25%
Pasta
Fats
8%
Rye
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Pasta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 15)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.047g)

All nutrients comparison - raw data values

Nutrient Rye Pasta Opinion
Calories 338 131 Rye
Protein 10.34 5.15 Rye
Fats 1.63 1.05 Rye
Vitamin C 0 0
Carbs 75.86 24.93 Rye
Cholesterol 0 33 Rye
Vitamin D 0 Rye
Iron 2.63 1.14 Rye
Calcium 24 6 Rye
Potassium 510 24 Rye
Magnesium 110 18 Rye
Sugar 0.98 Pasta
Fiber 15.1 Rye
Copper 0.367 0.093 Rye
Zinc 2.65 0.56 Rye
Starch
Phosphorus 332 63 Rye
Sodium 2 6 Rye
Vitamin A 11 20 Pasta
Vitamin E 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.209 Rye
Vitamin B2 0.251 0.15 Rye
Vitamin B3 4.27 0.992 Rye
Vitamin B5 1.456 0.183 Rye
Vitamin B6 0.294 0.034 Rye
Vitamin B12 0 0.14 Pasta
Vitamin K 5.9 Rye
Folate 38 64 Pasta
Trans Fat 0 Pasta
Saturated Fat 0.197 0.15 Pasta
Monounsaturated Fat 0.208 0.124 Rye
Polyunsaturated fat 0.767 0.429 Rye
Tryptophan 0.108 0.065 Rye
Threonine 0.289 0.134 Rye
Isoleucine 0.208 0.197 Rye
Leucine 0.563 0.348 Rye
Lysine 0.286 0.097 Rye
Methionine 0.153 0.079 Rye
Phenylalanine 0.435 0.247 Rye
Valine 0.317 0.217 Rye
Histidine 0.189 0.103 Rye
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.