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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
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%

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 Folate +68.4%
Contains more Vitamin B12 +∞%
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%
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 +∞%

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 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
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Pasta
Fiber 15.1g g 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
Vitamin A 11IU 20IU Pasta
Vitamin E 0.85mg mg Rye
Vitamin D 0IU IU Rye
Vitamin D 0µg µg Rye
Vitamin C 0mg 0mg
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 µg 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
Trans Fat 0g g Pasta
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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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

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.