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Rye vs Spaghetti - In-Depth Nutrition Comparison

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Summary of differences between Rye and Spaghetti

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Iron, Vitamin B1, Vitamin B3, and Magnesium, while Spaghetti has more Selenium.
  • Rye covers your daily need of Manganese 98% more than Spaghetti.
  • Rye contains 16 times more Vitamin B1 than Spaghetti. While Rye contains 0.316mg of Vitamin B1, Spaghetti contains only 0.02mg.

These are the specific foods used in this comparison Rye grain and Pasta, cooked, unenriched, without added salt.

Infographic

Rye vs Spaghetti infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
Contains more Iron +426%
Contains more Calcium +242.9%
Contains more Potassium +1059.1%
Contains more Magnesium +511.1%
Contains more Copper +267%
Contains more Zinc +419.6%
Contains more Phosphorus +472.4%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +426%
Contains more Calcium +242.9%
Contains more Potassium +1059.1%
Contains more Magnesium +511.1%
Contains more Copper +267%
Contains more Zinc +419.6%
Contains more Phosphorus +472.4%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +1480%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +967.5%
Contains more Vitamin B5 +1200%
Contains more Vitamin B6 +500%
Contains more Vitamin K +∞%
Contains more Folate +442.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B1 +1480%
Contains more Vitamin B2 +1155%
Contains more Vitamin B3 +967.5%
Contains more Vitamin B5 +1200%
Contains more Vitamin B6 +500%
Contains more Vitamin K +∞%
Contains more Folate +442.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
3
Spaghetti
Mineral Summary Score
71
Rye
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
35%
Spaghetti
Carbohydrates
76%
Rye
31%
Spaghetti
Fats
8%
Rye
4%
Spaghetti

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 15)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
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)

All nutrients comparison - raw data values

Nutrient Rye Spaghetti Opinion
Calories 338 158 Rye
Protein 10.34 5.8 Rye
Fats 1.63 0.93 Rye
Vitamin C 0 0
Carbs 75.86 30.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 0.5 Rye
Calcium 24 7 Rye
Potassium 510 44 Rye
Magnesium 110 18 Rye
Sugar 0.98 0.56 Spaghetti
Fiber 15.1 1.8 Rye
Copper 0.367 0.1 Rye
Zinc 2.65 0.51 Rye
Starch 26.01 Spaghetti
Phosphorus 332 58 Rye
Sodium 2 1 Spaghetti
Vitamin A 11 0 Rye
Vitamin E 0.85 0.06 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.02 Rye
Vitamin B2 0.251 0.02 Rye
Vitamin B3 4.27 0.4 Rye
Vitamin B5 1.456 0.112 Rye
Vitamin B6 0.294 0.049 Rye
Vitamin B12 0 0
Vitamin K 5.9 0 Rye
Folate 38 7 Rye
Trans Fat 0 0
Saturated Fat 0.197 0.176 Spaghetti
Monounsaturated Fat 0.208 0.131 Rye
Polyunsaturated fat 0.767 0.326 Rye
Tryptophan 0.108 0.083 Rye
Threonine 0.289 0.206 Rye
Isoleucine 0.208 0.228 Spaghetti
Leucine 0.563 0.44 Rye
Lysine 0.286 0.133 Rye
Methionine 0.153 0.065 Rye
Phenylalanine 0.435 0.297 Rye
Valine 0.317 0.262 Rye
Histidine 0.189 0.132 Rye
Fructose 0.11 0.03 Rye

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.