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Rye vs. Soybean — In-Depth Nutrition Comparison

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Differences between Rye and Soybean

  • Rye has more Manganese, Fiber, Vitamin B5, Vitamin B3, Zinc, Vitamin B1, Phosphorus, and Selenium, while Soybean has more Iron, and Vitamin K.
  • Rye's daily need coverage for Manganese is 76% higher.
  • Soybean contains 11 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Soybean contains 0.399mg.

The food types used in this comparison are Rye grain and Soybeans, mature cooked, boiled, without salt.

Infographic

Rye vs Soybean 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
5
:
Contains more Magnesium +27.9%
Contains more Phosphorus +35.5%
Contains more Zinc +130.4%
Contains more Manganese +212.7%
Contains more Selenium +90.4%
Contains more Calcium +325%
Contains more Iron +95.4%
Contains less Sodium -50%
Contains more Copper +10.9%
Equal in Potassium - 515
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +27.9%
Contains more Phosphorus +35.5%
Contains more Zinc +130.4%
Contains more Manganese +212.7%
Contains more Selenium +90.4%
Contains more Calcium +325%
Contains more Iron +95.4%
Contains less Sodium -50%
Contains more Copper +10.9%
Equal in Potassium - 515

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
6
:
Contains more Vitamin A +22.2%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B3 +970.2%
Contains more Vitamin B5 +713.4%
Contains more Vitamin B6 +25.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.5%
Contains more Folate +42.1%
Contains more Vitamin K +225.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +22.2%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B3 +970.2%
Contains more Vitamin B5 +713.4%
Contains more Vitamin B6 +25.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.5%
Contains more Folate +42.1%
Contains more Vitamin K +225.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
1
:
Contains more Carbs +807.4%
Contains more Protein +76.1%
Contains more Fats +450.3%
Contains more Water +490.1%
Contains more Other +21.7%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +807.4%
Contains more Protein +76.1%
Contains more Fats +450.3%
Contains more Water +490.1%
Contains more Other +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
1
:
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +852.4%
Contains more Polyunsaturated fat +560.2%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -84.8%
Contains more Monounsaturated Fat +852.4%
Contains more Polyunsaturated fat +560.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Soybean Opinion
Net carbs 60.76g 2.36g Rye
Protein 10.34g 18.21g Soybean
Fats 1.63g 8.97g Soybean
Carbs 75.86g 8.36g Rye
Calories 338kcal 172kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 3g Rye
Fiber 15.1g 6g Rye
Calcium 24mg 102mg Soybean
Iron 2.63mg 5.14mg Soybean
Magnesium 110mg 86mg Rye
Phosphorus 332mg 245mg Rye
Potassium 510mg 515mg Soybean
Sodium 2mg 1mg Soybean
Zinc 2.65mg 1.15mg Rye
Copper 0.367mg 0.407mg Soybean
Manganese 2.577mg 0.824mg Rye
Selenium 13.9µg 7.3µg Rye
Vitamin A 11IU 9IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.35mg Rye
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.316mg 0.155mg Rye
Vitamin B2 0.251mg 0.285mg Soybean
Vitamin B3 4.27mg 0.399mg Rye
Vitamin B5 1.456mg 0.179mg Rye
Vitamin B6 0.294mg 0.234mg Rye
Folate 38µg 54µg Soybean
Vitamin K 5.9µg 19.2µg Soybean
Tryptophan 0.108mg 0.242mg Soybean
Threonine 0.289mg 0.723mg Soybean
Isoleucine 0.208mg 0.807mg Soybean
Leucine 0.563mg 1.355mg Soybean
Lysine 0.286mg 1.108mg Soybean
Methionine 0.153mg 0.224mg Soybean
Phenylalanine 0.435mg 0.869mg Soybean
Valine 0.317mg 0.831mg Soybean
Histidine 0.189mg 0.449mg Soybean
Saturated Fat 0.197g 1.297g Rye
Monounsaturated Fat 0.208g 1.981g Soybean
Polyunsaturated fat 0.767g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
23%
Soybean
Minerals Daily Need Coverage Score
98%
Rye
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.1g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.