Rye vs. Quinoa — In-Depth Nutrition Comparison
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How are rye and quinoa different?
- Rye has more manganese, fiber, phosphorus, vitamin B3, selenium, copper, vitamin B1, iron, zinc, and vitamin B6 than quinoa.
- Daily need coverage for manganese for rye is 85% higher.
- Rye contains 10 times more vitamin B3 than quinoa. While rye contains 4.27mg of vitamin B3, quinoa contains only 0.412mg.
- Rye has a lower glycemic index (34) than quinoa (53).
Rye grain and Quinoa, cooked are the varieties used in this article.
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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 | +71.9% |
| Contains more CalciumCalcium | +41.2% |
| Contains more PotassiumPotassium | +196.5% |
| Contains more IronIron | +76.5% |
| Contains more CopperCopper | +91.1% |
| Contains more ZincZinc | +143.1% |
| Contains more PhosphorusPhosphorus | +118.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +308.4% |
| Contains more SeleniumSelenium | +396.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +34.9% |
| Contains more Vitamin B1Vitamin B1 | +195.3% |
| Contains more Vitamin B2Vitamin B2 | +128.2% |
| Contains more Vitamin B3Vitamin B3 | +936.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +139% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +32.2% |
| Contains more FolateFolate | +10.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.631mg | 85% |
| Fiber | 15.1g | 2.8g | 49% |
| Vitamin B5 | 1.456mg | 29% | |
| Phosphorus | 332mg | 152mg | 26% |
| Vitamin B3 | 4.27mg | 0.412mg | 24% |
| Selenium | 13.9µg | 2.8µg | 20% |
| Copper | 0.367mg | 0.192mg | 19% |
| Carbs | 75.86g | 21.3g | 18% |
| Vitamin B1 | 0.316mg | 0.107mg | 17% |
| Iron | 2.63mg | 1.49mg | 14% |
| Zinc | 2.65mg | 1.09mg | 14% |
| Vitamin B6 | 0.294mg | 0.123mg | 13% |
| Protein | 10.34g | 4.4g | 12% |
| Calories | 338kcal | 120kcal | 11% |
| Vitamin B2 | 0.251mg | 0.11mg | 11% |
| Magnesium | 110mg | 64mg | 11% |
| Potassium | 510mg | 172mg | 10% |
| Starch | 17.63g | 7% | |
| Vitamin K | 5.9µg | 0µg | 5% |
| Polyunsaturated fat | 0.767g | 1.078g | 2% |
| Vitamin E | 0.85mg | 0.63mg | 1% |
| Calcium | 24mg | 17mg | 1% |
| Folate | 38µg | 42µg | 1% |
| Choline | 30.4mg | 23mg | 1% |
| Monounsaturated fat | 0.208g | 0.528g | 1% |
| Fats | 1.63g | 1.92g | 0% |
| Net carbs | 60.76g | 18.5g | N/A |
| Sugar | 0.98g | 0.87g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.197g | 0.231g | 0% |
| Tryptophan | 0.108mg | 0.052mg | 0% |
| Threonine | 0.289mg | 0.131mg | 0% |
| Isoleucine | 0.208mg | 0.157mg | 0% |
| Leucine | 0.563mg | 0.261mg | 0% |
| Lysine | 0.286mg | 0.239mg | 0% |
| Methionine | 0.153mg | 0.096mg | 0% |
| Phenylalanine | 0.435mg | 0.185mg | 0% |
| Valine | 0.317mg | 0.185mg | 0% |
| Histidine | 0.189mg | 0.127mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +135% |
| Contains more CarbsCarbs | +256.2% |
| Contains more OtherOther | +103.9% |
| Contains more FatsFats | +17.8% |
| Contains more WaterWater | +575.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -14.7% |
| Contains more Mono. FatMonounsaturated fat | +153.8% |
| Contains more Poly. FatPolyunsaturated fat | +40.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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