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  6. Rye vs. Pasta

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
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
:
0
Pasta
Pasta
Contains more Calcium +300%
Contains more Iron +130.7%
Contains more Magnesium +511.1%
Contains more Phosphorus +427%
Contains more Potassium +2025%
Contains less Sodium -66.7%
Contains more Zinc +373.2%
Contains more Copper +294.6%
Contains more Manganese +1050.4%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +300%
Contains more Iron +130.7%
Contains more Magnesium +511.1%
Contains more Phosphorus +427%
Contains more Potassium +2025%
Contains less Sodium -66.7%
Contains more Zinc +373.2%
Contains more Copper +294.6%
Contains more Manganese +1050.4%

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
:
3
Pasta
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 Folate +68.4%
Contains more Vitamin B12 +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 Folate +68.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Pasta
Pasta
Contains more Protein +100.8%
Contains more Fats +55.2%
Contains more Carbs +204.3%
Contains more Other +406.5%
Contains more Water +546.8%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Pasta
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 Protein +100.8%
Contains more Fats +55.2%
Contains more Carbs +204.3%
Contains more Other +406.5%
Contains more Water +546.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Pasta
Pasta
Contains more Monounsaturated Fat +67.7%
Contains more Polyunsaturated fat +78.8%
Contains less Saturated Fat -23.9%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains more Monounsaturated Fat +67.7%
Contains more Polyunsaturated fat +78.8%
Contains less Saturated Fat -23.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Pasta
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Rye Pasta Opinion
Net carbs 60.76g 24.93g Rye
Protein 10.34g 5.15g Rye
Fats 1.63g 1.05g Rye
Carbs 75.86g 24.93g Rye
Calories 338kcal 131kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Pasta
Fiber 15.1g Rye
Calcium 24mg 6mg Rye
Iron 2.63mg 1.14mg Rye
Magnesium 110mg 18mg Rye
Phosphorus 332mg 63mg Rye
Potassium 510mg 24mg Rye
Sodium 2mg 6mg Rye
Zinc 2.65mg 0.56mg Rye
Copper 0.367mg 0.093mg Rye
Manganese 2.577mg 0.224mg Rye
Selenium 13.9µg Rye
Vitamin A 11IU 20IU Pasta
Vitamin A RAE 1µg 6µg Pasta
Vitamin E 0.85mg Rye
Vitamin B1 0.316mg 0.209mg Rye
Vitamin B2 0.251mg 0.15mg Rye
Vitamin B3 4.27mg 0.992mg Rye
Vitamin B5 1.456mg 0.183mg Rye
Vitamin B6 0.294mg 0.034mg Rye
Folate 38µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.065mg Rye
Threonine 0.289mg 0.134mg Rye
Isoleucine 0.208mg 0.197mg Rye
Leucine 0.563mg 0.348mg Rye
Lysine 0.286mg 0.097mg Rye
Methionine 0.153mg 0.079mg Rye
Phenylalanine 0.435mg 0.247mg Rye
Valine 0.317mg 0.217mg Rye
Histidine 0.189mg 0.103mg Rye
Cholesterol 0mg 33mg Rye
Saturated Fat 0.197g 0.15g Pasta
Monounsaturated Fat 0.208g 0.124g Rye
Polyunsaturated fat 0.767g 0.429g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
16%
Pasta
Minerals Daily Need Coverage Score
98%
Rye
16%
Pasta

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 33mg)
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)

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.