Rye vs. Potato — In-Depth Nutrition Comparison
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The main differences between rye and potatoes
- Rye has more manganese, fiber, phosphorus, copper, selenium, vitamin B5, iron, zinc, and magnesium; however, potatoes have more vitamin C.
- Daily need coverage for manganese for rye is 103% higher.
- Potatoes have 35 times less selenium than rye. Rye has 13.9µg of selenium, while potatoes have 0.4µg.
- Potatoes have a higher glycemic index than rye.
Food types used in this article are Rye grain and Potatoes, flesh, and skin, raw.
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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.
| Contains more MagnesiumMagnesium | +378.3% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +20% |
| Contains more IronIron | +224.7% |
| Contains more CopperCopper | +233.6% |
| Contains more ZincZinc | +783.3% |
| Contains more PhosphorusPhosphorus | +482.5% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1188.5% |
| Contains more SeleniumSelenium | +3375% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B1Vitamin B1 | +290.1% |
| Contains more Vitamin B2Vitamin B2 | +684.4% |
| Contains more Vitamin B3Vitamin B3 | +302.5% |
| Contains more Vitamin B5Vitamin B5 | +393.6% |
| Contains more Vitamin KVitamin K | +195% |
| Contains more FolateFolate | +153.3% |
| Contains more CholineCholine | +151.2% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.2mg | 103% |
| Fiber | 15.1g | 2.1g | 52% |
| Phosphorus | 332mg | 57mg | 39% |
| Copper | 0.367mg | 0.11mg | 29% |
| Selenium | 13.9µg | 0.4µg | 25% |
| Vitamin B5 | 1.456mg | 0.295mg | 23% |
| Iron | 2.63mg | 0.81mg | 23% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Magnesium | 110mg | 23mg | 21% |
| Zinc | 2.65mg | 0.3mg | 21% |
| Vitamin B1 | 0.316mg | 0.081mg | 20% |
| Vitamin B3 | 4.27mg | 1.061mg | 20% |
| Carbs | 75.86g | 17.49g | 19% |
| Vitamin B2 | 0.251mg | 0.032mg | 17% |
| Protein | 10.34g | 2.05g | 17% |
| Calories | 338kcal | 77kcal | 13% |
| Vitamin E | 0.85mg | 0.01mg | 6% |
| Starch | 15.29g | 6% | |
| Folate | 38µg | 15µg | 6% |
| Polyunsaturated fat | 0.767g | 0.042g | 5% |
| Potassium | 510mg | 425mg | 3% |
| Vitamin K | 5.9µg | 2µg | 3% |
| Choline | 30.4mg | 12.1mg | 3% |
| Fats | 1.63g | 0.09g | 2% |
| Saturated fat | 0.197g | 0.025g | 1% |
| Monounsaturated fat | 0.208g | 0.002g | 1% |
| Calcium | 24mg | 12mg | 1% |
| Net carbs | 60.76g | 15.39g | N/A |
| Sugar | 0.98g | 0.82g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B6 | 0.294mg | 0.298mg | 0% |
| Tryptophan | 0.108mg | 0.021mg | 0% |
| Threonine | 0.289mg | 0.067mg | 0% |
| Isoleucine | 0.208mg | 0.066mg | 0% |
| Leucine | 0.563mg | 0.098mg | 0% |
| Lysine | 0.286mg | 0.107mg | 0% |
| Methionine | 0.153mg | 0.032mg | 0% |
| Phenylalanine | 0.435mg | 0.081mg | 0% |
| Valine | 0.317mg | 0.103mg | 0% |
| Histidine | 0.189mg | 0.035mg | 0% |
| Fructose | 0.11g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +404.4% |
| Contains more FatsFats | +1711.1% |
| Contains more CarbsCarbs | +333.7% |
| Contains more OtherOther | +40.2% |
| Contains more WaterWater | +647.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10300% |
| Contains more Poly. FatPolyunsaturated fat | +1726.2% |
| Contains less Sat. FatSaturated fat | -87.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +317.6% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +93.8% |
| Contains more FructoseFructose | +136.4% |
~equal in
Lactose
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Maltose
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Galactose
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