Rye vs. Soybean — In-Depth Nutrition Comparison
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Differences between rye and soybeans
- Rye has more manganese, fiber, vitamin B5, vitamin B3, zinc, vitamin B1, phosphorus, and selenium, while soybeans have more iron and vitamin K.
- Rye's daily need coverage for manganese is 76% higher.
- Soybeans contain 11 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while soybeans contain 0.399mg.
- Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of rye is 34.
The food types used in this comparison are Rye grain and Soybeans, mature cooked, boiled, without salt.
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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 | +27.9% |
| Contains more ZincZinc | +130.4% |
| Contains more PhosphorusPhosphorus | +35.5% |
| Contains more ManganeseManganese | +212.7% |
| Contains more SeleniumSelenium | +90.4% |
| Contains more CalciumCalcium | +325% |
| Contains more IronIron | +95.4% |
| Contains more CopperCopper | +10.9% |
| Contains less SodiumSodium | -50% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin B1Vitamin B1 | +103.9% |
| Contains more Vitamin B3Vitamin B3 | +970.2% |
| Contains more Vitamin B5Vitamin B5 | +713.4% |
| Contains more Vitamin B6Vitamin B6 | +25.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.5% |
| Contains more Vitamin KVitamin K | +225.4% |
| Contains more FolateFolate | +42.1% |
| Contains more CholineCholine | +56.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +807.4% |
| Contains more ProteinProtein | +76.1% |
| Contains more FatsFats | +450.3% |
| Contains more WaterWater | +490.1% |
| Contains more OtherOther | +21.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.8% |
| Contains more Mono. FatMonounsaturated fat | +852.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.577mg | 0.824mg | 76% |
| Fiber | 15.1g | 6g | 36% |
| Iron | 2.63mg | 5.14mg | 31% |
| Polyunsaturated fat | 0.767g | 5.064g | 29% |
| Vitamin B5 | 1.456mg | 0.179mg | 26% |
| Vitamin B3 | 4.27mg | 0.399mg | 24% |
| Carbs | 75.86g | 8.36g | 23% |
| Protein | 10.34g | 18.21g | 16% |
| Zinc | 2.65mg | 1.15mg | 14% |
| Vitamin B1 | 0.316mg | 0.155mg | 13% |
| Phosphorus | 332mg | 245mg | 12% |
| Selenium | 13.9µg | 7.3µg | 12% |
| Fats | 1.63g | 8.97g | 11% |
| Vitamin K | 5.9µg | 19.2µg | 11% |
| Calories | 338kcal | 172kcal | 8% |
| Calcium | 24mg | 102mg | 8% |
| Magnesium | 110mg | 86mg | 6% |
| Saturated fat | 0.197g | 1.297g | 5% |
| Vitamin B6 | 0.294mg | 0.234mg | 5% |
| Monounsaturated fat | 0.208g | 1.981g | 4% |
| Copper | 0.367mg | 0.407mg | 4% |
| Folate | 38µg | 54µg | 4% |
| Vitamin E | 0.85mg | 0.35mg | 3% |
| Vitamin B2 | 0.251mg | 0.285mg | 3% |
| Choline | 30.4mg | 47.5mg | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Net carbs | 60.76g | 2.36g | N/A |
| Potassium | 510mg | 515mg | 0% |
| Sugar | 0.98g | 3g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0.242mg | 0% |
| Threonine | 0.289mg | 0.723mg | 0% |
| Isoleucine | 0.208mg | 0.807mg | 0% |
| Leucine | 0.563mg | 1.355mg | 0% |
| Lysine | 0.286mg | 1.108mg | 0% |
| Methionine | 0.153mg | 0.224mg | 0% |
| Phenylalanine | 0.435mg | 0.869mg | 0% |
| Valine | 0.317mg | 0.831mg | 0% |
| Histidine | 0.189mg | 0.449mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
98%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 1.1g)
Which food is cheaper?
Rye is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.