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Rye vs. Pepperoni — In-Depth Nutrition Comparison

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How are rye and pepperoni different?

  • Rye is higher in manganese, fiber, copper, phosphorus, and magnesium; however, pepperoni is richer in vitamin B12 and selenium.
  • Daily need coverage for saturated fat for pepperoni is 88% higher.
  • Rye has less saturated fat.

Rye grain and Pepperoni, beef and pork, sliced are the varieties used in this article.

Infographic

Rye vs Pepperoni 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more MagnesiumMagnesium +511.1%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +86.1%
Contains more IronIron +97.7%
Contains more CopperCopper +303.3%
Contains more PhosphorusPhosphorus +110.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +139.9%
Contains more SeleniumSelenium +108.6%
~equal in Zinc ~2.44mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.6%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more FolateFolate +660%
Contains more Vitamin EVitamin E +21.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.257mg
~equal in Vitamin K ~5.8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more CarbsCarbs +6328.8%
Contains more ProteinProtein +86.2%
Contains more FatsFats +2739.3%
Contains more WaterWater +169.3%
Contains more OtherOther +201.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +9885.6%
Contains more Poly. FatPolyunsaturated fat +481.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Pepperoni
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Pepperoni DV% diff.
Saturated fat 0.197g 17.708g 80%
Fats 1.63g 46.28g 69%
Sodium 2mg 1582mg 69%
Manganese 2.577mg 1.074mg 65%
Fiber 15.1g 0g 60%
Vitamin B12 0µg 1.3µg 54%
Monounsaturated fat 0.208g 20.77g 51%
Cholesterol 0mg 97mg 32%
Copper 0.367mg 0.091mg 31%
Selenium 13.9µg 29µg 27%
Carbs 75.86g 1.18g 25%
Phosphorus 332mg 158mg 25%
Polyunsaturated fat 0.767g 4.458g 25%
Magnesium 110mg 18mg 22%
Protein 10.34g 19.25g 18%
Iron 2.63mg 1.33mg 16%
Vitamin B5 1.456mg 0.93mg 11%
Folate 38µg 5µg 8%
Calories 338kcal 504kcal 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 52IU 7%
Potassium 510mg 274mg 7%
Vitamin B6 0.294mg 0.362mg 5%
Choline 30.4mg 51.2mg 4%
Vitamin B1 0.316mg 0.271mg 4%
Vitamin B3 4.27mg 4.987mg 4%
Zinc 2.65mg 2.44mg 2%
Vitamin E 0.85mg 1.03mg 1%
Calcium 24mg 19mg 1%
Net carbs 60.76g 1.18g N/A
Sugar 0.98g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.251mg 0.257mg 0%
Vitamin K 5.9µg 5.8µg 0%
Trans fat 0g 1.527g N/A
Tryptophan 0.108mg 0.23mg 0%
Threonine 0.289mg 0.869mg 0%
Isoleucine 0.208mg 0.901mg 0%
Leucine 0.563mg 1.575mg 0%
Lysine 0.286mg 1.652mg 0%
Methionine 0.153mg 0.511mg 0%
Phenylalanine 0.435mg 0.778mg 0%
Valine 0.317mg 0.987mg 0%
Histidine 0.189mg 0.688mg 0%
Fructose 0.11g 0g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

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

People also compare

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
35%
Rye
47%
Pepperoni
Minerals Daily Need Coverage Score
98%
Rye
76%
Pepperoni

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 1580mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 17.511g)
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 lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Pepperoni
Pepperoni is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.