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Rye vs. Strawberry — In-Depth Nutrition Comparison

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How are rye and strawberries different?

  • Rye is richer in manganese, fiber, phosphorus, copper, iron, vitamin B5, selenium, vitamin B1, and vitamin B3, while strawberries are higher in vitamin C.
  • Rye covers your daily need for manganese, 95% more than strawberries.
  • Rye contains 35 times more selenium than strawberries. Rye contains 13.9µg of selenium, while strawberries contain 0.4µg.

Rye grain and Strawberries, raw types were used in this article.

Infographic

Rye vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +746.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +541.5%
Contains more CopperCopper +664.6%
Contains more ZincZinc +1792.9%
Contains more PhosphorusPhosphorus +1283.3%
Contains more ManganeseManganese +567.6%
Contains more SeleniumSelenium +3375%
Contains less SodiumSodium -50%

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
9
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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin EVitamin E +193.1%
Contains more Vitamin B1Vitamin B1 +1216.7%
Contains more Vitamin B2Vitamin B2 +1040.9%
Contains more Vitamin B3Vitamin B3 +1006.2%
Contains more Vitamin B5Vitamin B5 +1064.8%
Contains more Vitamin B6Vitamin B6 +525.5%
Contains more Vitamin KVitamin K +168.2%
Contains more FolateFolate +58.3%
Contains more CholineCholine +433.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +1443.3%
Contains more FatsFats +443.3%
Contains more CarbsCarbs +887.8%
Contains more OtherOther +292.5%
Contains more WaterWater +758%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +383.7%
Contains more Poly. FatPolyunsaturated fat +394.8%
Contains less Sat. FatSaturated fat -92.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +51.1%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1143.8%
Contains more FructoseFructose +2118.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Strawberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Strawberry DV% diff.
Manganese 2.577mg 0.386mg 95%
Vitamin C 0mg 58.8mg 65%
Fiber 15.1g 2g 52%
Phosphorus 332mg 24mg 44%
Copper 0.367mg 0.048mg 35%
Iron 2.63mg 0.41mg 28%
Vitamin B5 1.456mg 0.125mg 27%
Selenium 13.9µg 0.4µg 25%
Vitamin B1 0.316mg 0.024mg 24%
Vitamin B3 4.27mg 0.386mg 24%
Carbs 75.86g 7.68g 23%
Magnesium 110mg 13mg 23%
Zinc 2.65mg 0.14mg 23%
Vitamin B6 0.294mg 0.047mg 19%
Protein 10.34g 0.67g 19%
Vitamin B2 0.251mg 0.022mg 18%
Calories 338kcal 32kcal 15%
Potassium 510mg 153mg 11%
Polyunsaturated fat 0.767g 0.155g 4%
Vitamin E 0.85mg 0.29mg 4%
Choline 30.4mg 5.7mg 4%
Folate 38µg 24µg 4%
Fructose 0.11g 2.44g 3%
Vitamin K 5.9µg 2.2µg 3%
Fats 1.63g 0.3g 2%
Saturated fat 0.197g 0.015g 1%
Calcium 24mg 16mg 1%
Net carbs 60.76g 5.68g N/A
Sugar 0.98g 4.89g N/A
Starch 0.04g 0%
Sodium 2mg 1mg 0%
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.208g 0.043g 0%
Tryptophan 0.108mg 0.008mg 0%
Threonine 0.289mg 0.02mg 0%
Isoleucine 0.208mg 0.016mg 0%
Leucine 0.563mg 0.034mg 0%
Lysine 0.286mg 0.026mg 0%
Methionine 0.153mg 0.002mg 0%
Phenylalanine 0.435mg 0.019mg 0%
Valine 0.317mg 0.019mg 0%
Histidine 0.189mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Strawberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Rye
20%
Strawberry
Minerals Daily Need Coverage Score
98%
Rye
13%
Strawberry

Comparison summary

Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 0.182g)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.91g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
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

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.