Rye vs. Spread — In-Depth Nutrition Comparison
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A recap on differences between rye and spread
- Rye has more manganese, fiber, phosphorus, copper, magnesium, iron, and vitamin B5; however, spread is higher in vitamin B12.
- Rye covers your daily manganese needs 111% more than spread.
- Spread contains 76 times less fiber than rye. Rye contains 15.1g of fiber, while spread contains 0.2g.
- Rye has less saturated fat.
- The glycemic index of rye is higher.
Food varieties used in this article are Rye grain and Sandwich spread, pork, beef.
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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 | +1275% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +363.6% |
| Contains more IronIron | +232.9% |
| Contains more CopperCopper | +182.3% |
| Contains more ZincZinc | +159.8% |
| Contains more PhosphorusPhosphorus | +462.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +9811.5% |
| Contains more SeleniumSelenium | +43.3% |
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 B1Vitamin B1 | +83.7% |
| Contains more Vitamin B2Vitamin B2 | +87.3% |
| Contains more Vitamin B3Vitamin B3 | +146.8% |
| Contains more Vitamin B5Vitamin B5 | +238.6% |
| Contains more Vitamin B6Vitamin B6 | +145% |
| Contains more Vitamin KVitamin K | +268.8% |
| Contains more FolateFolate | +1800% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin EVitamin E | +104.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +104.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35% |
| Contains more CarbsCarbs | +535.3% |
| Contains more FatsFats | +963.8% |
| Contains more WaterWater | +468.7% |
| Contains more OtherOther | +77.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +3546.2% |
| Contains more Poly. FatPolyunsaturated fat | +234.4% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.577mg | 0.026mg | 111% |
| Fiber | 15.1g | 0.2g | 60% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 2mg | 1013mg | 44% |
| Phosphorus | 332mg | 59mg | 39% |
| Copper | 0.367mg | 0.13mg | 26% |
| Saturated fat | 0.197g | 5.977g | 26% |
| Fats | 1.63g | 17.34g | 24% |
| Magnesium | 110mg | 8mg | 24% |
| Iron | 2.63mg | 0.79mg | 23% |
| Carbs | 75.86g | 11.94g | 21% |
| Vitamin B5 | 1.456mg | 0.43mg | 21% |
| Monounsaturated fat | 0.208g | 7.584g | 18% |
| Vitamin B3 | 4.27mg | 1.73mg | 16% |
| Zinc | 2.65mg | 1.02mg | 15% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin B6 | 0.294mg | 0.12mg | 13% |
| Potassium | 510mg | 110mg | 12% |
| Polyunsaturated fat | 0.767g | 2.565g | 12% |
| Vitamin B1 | 0.316mg | 0.172mg | 12% |
| Folate | 38µg | 2µg | 9% |
| Vitamin B2 | 0.251mg | 0.134mg | 9% |
| Selenium | 13.9µg | 9.7µg | 8% |
| Choline | 30.4mg | 62.3mg | 6% |
| Vitamin E | 0.85mg | 1.74mg | 6% |
| Calories | 338kcal | 235kcal | 5% |
| Protein | 10.34g | 7.66g | 5% |
| Vitamin K | 5.9µg | 1.6µg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin A | 1µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Calcium | 24mg | 12mg | 1% |
| Net carbs | 60.76g | 11.74g | N/A |
| Sugar | 0.98g | 0g | N/A |
| Tryptophan | 0.108mg | 0.082mg | 0% |
| Threonine | 0.289mg | 0.334mg | 0% |
| Isoleucine | 0.208mg | 0.334mg | 0% |
| Leucine | 0.563mg | 0.6mg | 0% |
| Lysine | 0.286mg | 0.663mg | 0% |
| Methionine | 0.153mg | 0.196mg | 0% |
| Phenylalanine | 0.435mg | 0.301mg | 0% |
| Valine | 0.317mg | 0.356mg | 0% |
| Histidine | 0.189mg | 0.279mg | 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%
30%
Minerals Daily Need Coverage Score
98%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 34)
Which food is cheaper?
Spread is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Rye contains less Sodium (difference - 1011mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 5.78g)
Which food is richer in minerals?
Rye is relatively richer in minerals
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.