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  6. Rye vs. Soft serve

Rye vs. Soft serve — In-Depth Nutrition Comparison

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How are rye and soft serve different?

  • Rye is higher than soft serve in manganese, fiber, copper, phosphorus, iron, vitamin B3, magnesium, and vitamin B1.
  • Rye covers your daily need for manganese, 112% more than soft serve.
  • Rye contains 45 times more vitamin B3 than soft serve. Rye contains 4.27mg of vitamin B3, while soft serve contains 0.095mg.
  • Rye is lower in saturated fat.
  • Soft serve has a higher glycemic index (79) than rye (34).

Rye grain and Ice cream, soft serve, chocolate types were used in this article.

Infographic

Rye vs Soft serve 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
9
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% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +816.7%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +1152.4%
Contains more CopperCopper +1123.3%
Contains more ZincZinc +409.6%
Contains more PhosphorusPhosphorus +186.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +51440%
Contains more SeleniumSelenium +363.3%
Contains more CalciumCalcium +445.8%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin EVitamin E +39.3%
Contains more Vitamin B1Vitamin B1 +544.9%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +4394.7%
Contains more Vitamin B5Vitamin B5 +187.7%
Contains more Vitamin B6Vitamin B6 +512.5%
Contains more Vitamin KVitamin K +555.6%
Contains more FolateFolate +322.2%
Contains more CholineCholine +16.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +152.2%
Contains more CarbsCarbs +241.7%
Contains more OtherOther +74.4%
Contains more FatsFats +697.5%
Contains more WaterWater +464.2%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Poly. FatPolyunsaturated fat +66.7%
Contains more Mono. FatMonounsaturated fat +1577.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Soft serve DV% diff.
Manganese 2.577mg 0.005mg 112%
Fiber 15.1g 0.7g 58%
Copper 0.367mg 0.03mg 37%
Saturated fat 0.197g 7.46g 33%
Phosphorus 332mg 116mg 31%
Iron 2.63mg 0.21mg 30%
Cholesterol 0mg 91mg 30%
Vitamin B3 4.27mg 0.095mg 26%
Magnesium 110mg 12mg 23%
Vitamin B1 0.316mg 0.049mg 22%
Vitamin B12 0µg 0.5µg 21%
Selenium 13.9µg 3µg 20%
Zinc 2.65mg 0.52mg 19%
Vitamin B6 0.294mg 0.048mg 19%
Vitamin B5 1.456mg 0.506mg 19%
Carbs 75.86g 22.2g 18%
Vitamin A 1µg 162µg 18%
Fats 1.63g 13g 17%
Protein 10.34g 4.1g 12%
Calcium 24mg 131mg 11%
Potassium 510mg 177mg 10%
Monounsaturated fat 0.208g 3.49g 8%
Folate 38µg 9µg 7%
Calories 338kcal 222kcal 6%
Vitamin B2 0.251mg 0.182mg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin K 5.9µg 0.9µg 4%
Vitamin D 0IU 29IU 4%
Sodium 2mg 61mg 3%
Vitamin E 0.85mg 0.61mg 2%
Polyunsaturated fat 0.767g 0.46g 2%
Vitamin C 0mg 0.8mg 1%
Caffeine 0mg 2mg 1%
Choline 30.4mg 26mg 1%
Net carbs 60.76g 21.5g N/A
Sugar 0.98g 21.16g N/A
Tryptophan 0.108mg 0.048mg 0%
Threonine 0.289mg 0.169mg 0%
Isoleucine 0.208mg 0.215mg 0%
Leucine 0.563mg 0.353mg 0%
Lysine 0.286mg 0.296mg 0%
Methionine 0.153mg 0.091mg 0%
Phenylalanine 0.435mg 0.176mg 0%
Valine 0.317mg 0.241mg 0%
Histidine 0.189mg 0.099mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
98%
Rye
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 20.18g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 7.263g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 45)
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

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.