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  6. Rye vs. Soybean raw

Rye vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between rye and soybean raw

  • The amount of iron, copper, folate, phosphorus, vitamin B2, vitamin B1, magnesium, potassium, vitamin K, and calcium in soybean raw is higher than in rye.
  • Soybean raw covers your daily iron needs 163% more than rye.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Rye grain and Soybeans, mature seeds, raw.

Infographic

Rye vs Soybean raw 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
0
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +1054.2%
Contains more PotassiumPotassium +252.4%
Contains more IronIron +497%
Contains more CopperCopper +351.8%
Contains more ZincZinc +84.5%
Contains more PhosphorusPhosphorus +112%
Contains more SeleniumSelenium +28.1%
~equal in Sodium ~2mg
~equal in Manganese ~2.517mg

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
2
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +176.6%
Contains more Vitamin B2Vitamin B2 +246.6%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +696.6%
Contains more FolateFolate +886.8%
Contains more CholineCholine +281.3%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Soybean raw DV% diff.
Iron 2.63mg 15.7mg 163%
Copper 0.367mg 1.658mg 143%
Folate 38µg 375µg 84%
Polyunsaturated fat 0.767g 11.255g 70%
Phosphorus 332mg 704mg 53%
Protein 10.34g 36.49g 52%
Vitamin B2 0.251mg 0.87mg 48%
Vitamin B1 0.316mg 0.874mg 47%
Magnesium 110mg 280mg 40%
Potassium 510mg 1797mg 38%
Vitamin K 5.9µg 47µg 34%
Fats 1.63g 19.94g 28%
Calcium 24mg 277mg 25%
Fiber 15.1g 9.3g 23%
Zinc 2.65mg 4.89mg 20%
Vitamin B3 4.27mg 1.623mg 17%
Choline 30.4mg 115.9mg 16%
Carbs 75.86g 30.16g 15%
Vitamin B5 1.456mg 0.793mg 13%
Saturated fat 0.197g 2.884g 12%
Monounsaturated fat 0.208g 4.404g 10%
Selenium 13.9µg 17.8µg 7%
Vitamin C 0mg 6mg 7%
Vitamin B6 0.294mg 0.377mg 6%
Calories 338kcal 446kcal 5%
Manganese 2.577mg 2.517mg 3%
Net carbs 60.76g 20.86g N/A
Sugar 0.98g 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.85mg 0.85mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.108mg 0.591mg 0%
Threonine 0.289mg 1.766mg 0%
Isoleucine 0.208mg 1.971mg 0%
Leucine 0.563mg 3.309mg 0%
Lysine 0.286mg 2.706mg 0%
Methionine 0.153mg 0.547mg 0%
Phenylalanine 0.435mg 2.122mg 0%
Valine 0.317mg 2.029mg 0%
Histidine 0.189mg 1.097mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +151.5%
Contains more WaterWater +24.1%
Contains more ProteinProtein +252.9%
Contains more FatsFats +1123.3%
Contains more OtherOther +210.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +2017.3%
Contains more Poly. FatPolyunsaturated fat +1367.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.