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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 Calcium +242.9%
Contains more Iron +426%
Contains more Magnesium +511.1%
Contains more Phosphorus +472.4%
Contains more Potassium +1059.1%
Contains more Zinc +419.6%
Contains more Copper +267%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +242.9%
Contains more Iron +426%
Contains more Magnesium +511.1%
Contains more Phosphorus +472.4%
Contains more Potassium +1059.1%
Contains more Zinc +419.6%
Contains more Copper +267%
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 Folate +442.9%
Contains more Vitamin K +∞%
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 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
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 Folate +442.9%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Rye Spaghetti Opinion
Net carbs 60.76g 29.06g Rye
Protein 10.34g 5.8g Rye
Fats 1.63g 0.93g Rye
Carbs 75.86g 30.86g Rye
Calories 338kcal 158kcal Rye
Starch g 26.01g Spaghetti
Fructose 0.11g 0.03g Rye
Sugar 0.98g 0.56g Spaghetti
Fiber 15.1g 1.8g Rye
Calcium 24mg 7mg Rye
Iron 2.63mg 0.5mg Rye
Magnesium 110mg 18mg Rye
Phosphorus 332mg 58mg Rye
Potassium 510mg 44mg Rye
Sodium 2mg 1mg Spaghetti
Zinc 2.65mg 0.51mg Rye
Copper 0.367mg 0.1mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.06mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.02mg Rye
Vitamin B2 0.251mg 0.02mg Rye
Vitamin B3 4.27mg 0.4mg Rye
Vitamin B5 1.456mg 0.112mg Rye
Vitamin B6 0.294mg 0.049mg Rye
Folate 38µg 7µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.083mg Rye
Threonine 0.289mg 0.206mg Rye
Isoleucine 0.208mg 0.228mg Spaghetti
Leucine 0.563mg 0.44mg Rye
Lysine 0.286mg 0.133mg Rye
Methionine 0.153mg 0.065mg Rye
Phenylalanine 0.435mg 0.297mg Rye
Valine 0.317mg 0.262mg Rye
Histidine 0.189mg 0.132mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.176g Spaghetti
Monounsaturated Fat 0.208g 0.131g Rye
Polyunsaturated fat 0.767g 0.326g Rye

Which food is preferable for your diet?

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

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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

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)

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.