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Rye vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between rye and soy sauce

  • Soy sauce has less manganese, fiber, copper, selenium, phosphorus, vitamin B1, vitamin B5, zinc, and iron.
  • Soy sauce covers your daily sodium needs 239% more than rye.
  • Soy sauce contains 28 times less selenium than rye. Rye contains 13.9µg of selenium, while soy sauce contains 0.5µg.
  • Rye has less sodium.
  • The glycemic index of rye is higher.

Food varieties used in this article are Rye grain and Soy sauce made from soy and wheat (shoyu).

Infographic

Rye vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more MagnesiumMagnesium +48.6%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +81.4%
Contains more CopperCopper +753.5%
Contains more ZincZinc +204.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +153.1%
Contains more SeleniumSelenium +2680%
Contains more CalciumCalcium +37.5%

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
10
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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +857.6%
Contains more Vitamin B2Vitamin B2 +52.1%
Contains more Vitamin B3Vitamin B3 +94.4%
Contains more Vitamin B5Vitamin B5 +390.2%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
Contains more CholineCholine +66.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +27%
Contains more FatsFats +186%
Contains more CarbsCarbs +1438.7%
Contains more WaterWater +571.2%
Contains more OtherOther +868.8%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +191.6%
Contains less Sat. FatSaturated fat -62.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +610%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +87.5%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Soy sauce DV% diff.
Sodium 2mg 5493mg 239%
Manganese 2.577mg 1.018mg 68%
Fiber 15.1g 0.8g 57%
Copper 0.367mg 0.043mg 36%
Carbs 75.86g 4.93g 24%
Vitamin B1 0.316mg 0.033mg 24%
Selenium 13.9µg 0.5µg 24%
Phosphorus 332mg 166mg 24%
Vitamin B5 1.456mg 0.297mg 23%
Zinc 2.65mg 0.87mg 16%
Iron 2.63mg 1.45mg 15%
Calories 338kcal 53kcal 14%
Vitamin B3 4.27mg 2.196mg 13%
Vitamin B6 0.294mg 0.148mg 11%
Magnesium 110mg 74mg 9%
Vitamin B2 0.251mg 0.165mg 7%
Vitamin E 0.85mg 0mg 6%
Folate 38µg 14µg 6%
Vitamin K 5.9µg 0µg 5%
Protein 10.34g 8.14g 4%
Polyunsaturated fat 0.767g 0.263g 3%
Potassium 510mg 435mg 2%
Fats 1.63g 0.57g 2%
Choline 30.4mg 18.3mg 2%
Calcium 24mg 33mg 1%
Saturated fat 0.197g 0.073g 1%
Net carbs 60.76g 4.13g N/A
Sugar 0.98g 0.4g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.088g 0%
Tryptophan 0.108mg 0.096mg 0%
Threonine 0.289mg 0.271mg 0%
Isoleucine 0.208mg 0.318mg 0%
Leucine 0.563mg 0.537mg 0%
Lysine 0.286mg 0.381mg 0%
Methionine 0.153mg 0.097mg 0%
Phenylalanine 0.435mg 0.353mg 0%
Valine 0.317mg 0.332mg 0%
Histidine 0.189mg 0.174mg 0%
Fructose 0.11g 0g 0%

Which food is preferable for your diet?

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

People also compare

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
12%
Soy sauce
Minerals Daily Need Coverage Score
98%
Rye
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.58g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.124g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 19)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5491mg)
Which food is cheaper?
Rye
Rye is cheaper (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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.