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  6. Rye vs. Pomegranate

Rye vs. Pomegranate — In-Depth Nutrition Comparison

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How are rye and pomegranate different?

  • Rye is higher than pomegranate in manganese, fiber, phosphorus, iron, vitamin B3, selenium, magnesium, copper, vitamin B5, and zinc.
  • Rye covers your daily need for manganese, 107% more than pomegranate.
  • Rye contains 28 times more selenium than pomegranate. Rye contains 13.9µg of selenium, while pomegranate contains 0.5µg.

Rye grain and Pomegranates, raw types were used in this article.

Infographic

Rye vs Pomegranate 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
10
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +116.1%
Contains more IronIron +776.7%
Contains more CopperCopper +132.3%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +822.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +2065.5%
Contains more SeleniumSelenium +2680%

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
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B1Vitamin B1 +371.6%
Contains more Vitamin B2Vitamin B2 +373.6%
Contains more Vitamin B3Vitamin B3 +1357.3%
Contains more Vitamin B5Vitamin B5 +286.2%
Contains more Vitamin B6Vitamin B6 +292%
Contains more CholineCholine +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +178%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Rye Pomegranate DV% diff.
Manganese 2.577mg 0.119mg 107%
Fiber 15.1g 4g 44%
Phosphorus 332mg 36mg 42%
Iron 2.63mg 0.3mg 29%
Vitamin B3 4.27mg 0.293mg 25%
Selenium 13.9µg 0.5µg 24%
Magnesium 110mg 12mg 23%
Copper 0.367mg 0.158mg 23%
Vitamin B5 1.456mg 0.377mg 22%
Vitamin B1 0.316mg 0.067mg 21%
Zinc 2.65mg 0.35mg 21%
Carbs 75.86g 18.7g 19%
Vitamin B6 0.294mg 0.075mg 17%
Protein 10.34g 1.67g 17%
Vitamin B2 0.251mg 0.053mg 15%
Calories 338kcal 83kcal 13%
Vitamin C 0mg 10.2mg 11%
Vitamin K 5.9µg 16.4µg 9%
Potassium 510mg 236mg 8%
Polyunsaturated fat 0.767g 0.079g 5%
Choline 30.4mg 7.6mg 4%
Vitamin E 0.85mg 0.6mg 2%
Calcium 24mg 10mg 1%
Fats 1.63g 1.17g 1%
Net carbs 60.76g 14.7g N/A
Sugar 0.98g 13.67g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Folate 38µg 38µg 0%
Saturated fat 0.197g 0.12g 0%
Monounsaturated fat 0.208g 0.093g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +519.2%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +305.7%
Contains more OtherOther +196.2%
Contains more WaterWater +635.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
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% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +123.7%
Contains more Poly. FatPolyunsaturated fat +870.9%
Contains less Sat. FatSaturated fat -39.1%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.