Rye vs. Roe — In-Depth Nutrition Comparison
Compare
How are rye and roe different?
- Rye is higher in manganese, fiber, copper, iron, and magnesium; however, roe is richer in vitamin B12, selenium, vitamin B2, and phosphorus.
- Daily need coverage for vitamin B12 for roe is 481% higher.
Rye grain and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.
Infographic
Infographic link
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 | +323.1% |
| Contains more PotassiumPotassium | +80.2% |
| Contains more IronIron | +241.6% |
| Contains more CopperCopper | +186.7% |
| Contains more ZincZinc | +107% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +19723.1% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains more SeleniumSelenium | +271.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.1% |
| Contains more Vitamin B3Vitamin B3 | +94.8% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin B6Vitamin B6 | +58.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +9000% |
| Contains more Vitamin B2Vitamin B2 | +278.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +142.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Manganese | 2.577mg | 0.013mg | 111% |
| Selenium | 13.9µg | 51.7µg | 69% |
| Fiber | 15.1g | 0g | 60% |
| Vitamin B2 | 0.251mg | 0.949mg | 54% |
| Protein | 10.34g | 28.62g | 37% |
| Copper | 0.367mg | 0.128mg | 27% |
| Phosphorus | 332mg | 515mg | 26% |
| Carbs | 75.86g | 1.92g | 25% |
| Iron | 2.63mg | 0.77mg | 23% |
| Magnesium | 110mg | 26mg | 20% |
| Polyunsaturated fat | 0.767g | 3.404g | 18% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Folate | 38µg | 92µg | 14% |
| Vitamin B3 | 4.27mg | 2.192mg | 13% |
| Zinc | 2.65mg | 1.28mg | 12% |
| Vitamin A | 1µg | 91µg | 10% |
| Fats | 1.63g | 8.23g | 10% |
| Saturated fat | 0.197g | 1.866g | 8% |
| Vitamin B6 | 0.294mg | 0.185mg | 8% |
| Calories | 338kcal | 204kcal | 7% |
| Potassium | 510mg | 283mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B5 | 1.456mg | 1.154mg | 6% |
| Choline | 30.4mg | 6% | |
| Sodium | 2mg | 117mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Monounsaturated fat | 0.208g | 2.129g | 5% |
| Vitamin B1 | 0.316mg | 0.277mg | 3% |
| Net carbs | 60.76g | 1.92g | N/A |
| Calcium | 24mg | 28mg | 0% |
| Sugar | 0.98g | N/A | |
| Tryptophan | 0.108mg | 0.375mg | 0% |
| Threonine | 0.289mg | 1.305mg | 0% |
| Isoleucine | 0.208mg | 1.465mg | 0% |
| Leucine | 0.563mg | 2.509mg | 0% |
| Lysine | 0.286mg | 2.179mg | 0% |
| Methionine | 0.153mg | 0.71mg | 0% |
| Phenylalanine | 0.435mg | 1.401mg | 0% |
| Valine | 0.317mg | 1.676mg | 0% |
| Histidine | 0.189mg | 0.778mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3851% |
| Contains more ProteinProtein | +176.8% |
| Contains more FatsFats | +404.9% |
| Contains more WaterWater | +453.1% |
| Contains more OtherOther | +65.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +923.6% |
| Contains more Poly. FatPolyunsaturated fat | +343.8% |
