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  6. Rye vs. Soy milk

Rye vs. Soy milk — In-Depth Nutrition Comparison

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Important differences between rye and soy milk

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B3, zinc, vitamin B5, vitamin B1, and magnesium than soy milk.
  • Rye's daily need coverage for manganese is 102% more.
  • Rye contains 25 times more fiber than soy milk. Rye contains 15.1g of fiber, while soy milk contains 0.6g.

The food varieties used in the comparison are Rye grain and Soymilk, original, and vanilla, unfortified.

Infographic

Rye vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +332.2%
Contains more IronIron +310.9%
Contains more CopperCopper +186.7%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +538.5%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1055.6%
Contains more SeleniumSelenium +189.6%
~equal in Calcium ~25mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +732.4%
Contains more Vitamin B5Vitamin B5 +290.3%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin KVitamin K +96.7%
Contains more FolateFolate +111.1%
Contains more CholineCholine +28.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Soy milk DV% diff.
Manganese 2.577mg 0.223mg 102%
Fiber 15.1g 0.6g 58%
Phosphorus 332mg 52mg 40%
Copper 0.367mg 0.128mg 27%
Iron 2.63mg 0.64mg 25%
Carbs 75.86g 6.28g 23%
Vitamin B3 4.27mg 0.513mg 23%
Zinc 2.65mg 0.12mg 23%
Vitamin B5 1.456mg 0.373mg 22%
Vitamin B1 0.316mg 0.06mg 21%
Magnesium 110mg 25mg 20%
Vitamin B6 0.294mg 0.077mg 17%
Selenium 13.9µg 4.8µg 17%
Calories 338kcal 54kcal 14%
Protein 10.34g 3.27g 14%
Vitamin B2 0.251mg 0.069mg 14%
Potassium 510mg 118mg 12%
Vitamin E 0.85mg 0.11mg 5%
Folate 38µg 18µg 5%
Sodium 2mg 51mg 2%
Vitamin K 5.9µg 3µg 2%
Polyunsaturated fat 0.767g 0.961g 1%
Choline 30.4mg 23.6mg 1%
Fats 1.63g 1.75g 0%
Net carbs 60.76g 5.68g N/A
Calcium 24mg 25mg 0%
Sugar 0.98g 3.99g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.205g 0%
Monounsaturated fat 0.208g 0.401g 0%
Tryptophan 0.108mg 0.038mg 0%
Threonine 0.289mg 0.108mg 0%
Isoleucine 0.208mg 0.114mg 0%
Leucine 0.563mg 0.186mg 0%
Lysine 0.286mg 0.131mg 0%
Methionine 0.153mg 0.027mg 0%
Phenylalanine 0.435mg 0.113mg 0%
Valine 0.317mg 0.117mg 0%
Histidine 0.189mg 0.061mg 0%
Fructose 0.11g 0%

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +216.2%
Contains more CarbsCarbs +1108%
Contains more OtherOther +141.5%
Contains more WaterWater +730.7%
~equal in Fats ~1.75g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +92.8%
Contains more Poly. FatPolyunsaturated fat +25.3%
~equal in Saturated fat ~0.205g

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.