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Rye vs. Sapodilla — In-Depth Nutrition Comparison

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A recap on differences between rye and sapodillas

  • Sapodillas have less phosphorus, fiber, copper, vitamin B1, vitamin B3, selenium, vitamin B5, magnesium, zinc, and iron.
  • Rye covers your daily phosphorus needs 46% more than sapodillas.

Food varieties used in this article are Rye grain and Sapodilla, raw.

Infographic

Rye vs Sapodilla 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.
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% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +164.2%
Contains more IronIron +228.8%
Contains more CopperCopper +326.7%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +2666.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2216.7%

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
9
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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1155%
Contains more Vitamin B3Vitamin B3 +2035%
Contains more Vitamin B5Vitamin B5 +477.8%
Contains more Vitamin B6Vitamin B6 +694.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +2250%
Contains more FatsFats +48.2%
Contains more CarbsCarbs +280.1%
Contains more OtherOther +214%
Contains more WaterWater +635.8%

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Poly. FatPolyunsaturated fat +6872.7%
Contains more Mono. FatMonounsaturated fat +150.5%
~equal in Saturated fat ~0.194g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Sapodilla DV% diff.
Manganese 2.577mg 112%
Phosphorus 332mg 12mg 46%
Fiber 15.1g 5.3g 39%
Copper 0.367mg 0.086mg 31%
Vitamin B1 0.316mg 0mg 26%
Vitamin B3 4.27mg 0.2mg 25%
Vitamin B5 1.456mg 0.252mg 24%
Selenium 13.9µg 0.6µg 24%
Magnesium 110mg 12mg 23%
Iron 2.63mg 0.8mg 23%
Zinc 2.65mg 0.1mg 23%
Vitamin B6 0.294mg 0.037mg 20%
Protein 10.34g 0.44g 20%
Carbs 75.86g 19.96g 19%
Vitamin B2 0.251mg 0.02mg 18%
Vitamin C 0mg 14.7mg 16%
Calories 338kcal 83kcal 13%
Potassium 510mg 193mg 9%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Folate 38µg 14µg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 0.011g 5%
Monounsaturated fat 0.208g 0.521g 1%
Fats 1.63g 1.1g 1%
Net carbs 60.76g 14.66g N/A
Calcium 24mg 21mg 0%
Sugar 0.98g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 3µg 0%
Saturated fat 0.197g 0.194g 0%
Tryptophan 0.108mg 0.005mg 0%
Threonine 0.289mg 0.012mg 0%
Isoleucine 0.208mg 0.015mg 0%
Leucine 0.563mg 0.024mg 0%
Lysine 0.286mg 0.039mg 0%
Methionine 0.153mg 0.003mg 0%
Phenylalanine 0.435mg 0.013mg 0%
Valine 0.317mg 0.016mg 0%
Histidine 0.189mg 0.016mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

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

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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
7%
Sapodilla
Minerals Daily Need Coverage Score
98%
Rye
10%
Sapodilla

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Sapodilla
Sapodilla is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.