Rye vs. Sweet potato — In-Depth Nutrition Comparison
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How are rye and sweet potato different?
- Rye is higher in manganese, fiber, phosphorus, iron, selenium, copper, vitamin B3, zinc, and magnesium; however, sweet potato is richer in vitamin A.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Rye contains 23 times more selenium than sweet potato. While rye contains 13.9µg of selenium, sweet potato contains only 0.6µg.
- Rye has a lower glycemic index (34) than sweet potato (70).
Rye grain and Sweet potato, raw, unprepared are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +340% |
| Contains more PotassiumPotassium | +51.3% |
| Contains more IronIron | +331.1% |
| Contains more CopperCopper | +143% |
| Contains more ZincZinc | +783.3% |
| Contains more PhosphorusPhosphorus | +606.4% |
| Contains less SodiumSodium | -96.4% |
| Contains more ManganeseManganese | +898.8% |
| Contains more SeleniumSelenium | +2216.7% |
| Contains more CalciumCalcium | +25% |
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 EVitamin E | +226.9% |
| Contains more Vitamin B1Vitamin B1 | +305.1% |
| Contains more Vitamin B2Vitamin B2 | +311.5% |
| Contains more Vitamin B3Vitamin B3 | +666.6% |
| Contains more Vitamin B5Vitamin B5 | +82% |
| Contains more Vitamin B6Vitamin B6 | +40.7% |
| Contains more Vitamin KVitamin K | +227.8% |
| Contains more FolateFolate | +245.5% |
| Contains more CholineCholine | +147.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +70800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +558.6% |
| Contains more FatsFats | +3160% |
| Contains more CarbsCarbs | +277% |
| Contains more OtherOther | +60.2% |
| Contains more WaterWater | +629.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +20700% |
| Contains more Poly. FatPolyunsaturated fat | +5378.6% |
| Contains less Sat. FatSaturated fat | -90.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +254.9% |
| Contains more GlucoseGlucose | +500% |
| Contains more FructoseFructose | +536.4% |
~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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.577mg | 0.258mg | 101% |
| Vitamin A | 1µg | 709µg | 79% |
| Fiber | 15.1g | 3g | 48% |
| Phosphorus | 332mg | 47mg | 41% |
| Iron | 2.63mg | 0.61mg | 25% |
| Selenium | 13.9µg | 0.6µg | 24% |
| Copper | 0.367mg | 0.151mg | 24% |
| Vitamin B3 | 4.27mg | 0.557mg | 23% |
| Zinc | 2.65mg | 0.3mg | 21% |
| Vitamin B1 | 0.316mg | 0.078mg | 20% |
| Magnesium | 110mg | 25mg | 20% |
| Carbs | 75.86g | 20.12g | 19% |
| Protein | 10.34g | 1.57g | 18% |
| Vitamin B2 | 0.251mg | 0.061mg | 15% |
| Vitamin B5 | 1.456mg | 0.8mg | 13% |
| Calories | 338kcal | 86kcal | 13% |
| Vitamin B6 | 0.294mg | 0.209mg | 7% |
| Folate | 38µg | 11µg | 7% |
| Polyunsaturated fat | 0.767g | 0.014g | 5% |
| Potassium | 510mg | 337mg | 5% |
| Starch | 12.65g | 5% | |
| Vitamin E | 0.85mg | 0.26mg | 4% |
| Choline | 30.4mg | 12.3mg | 3% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Vitamin K | 5.9µg | 1.8µg | 3% |
| Sodium | 2mg | 55mg | 2% |
| Fats | 1.63g | 0.05g | 2% |
| Monounsaturated fat | 0.208g | 0.001g | 1% |
| Saturated fat | 0.197g | 0.018g | 1% |
| Fructose | 0.11g | 0.7g | 1% |
| Calcium | 24mg | 30mg | 1% |
| Net carbs | 60.76g | 17.12g | N/A |
| Sugar | 0.98g | 4.18g | N/A |
| Tryptophan | 0.108mg | 0.031mg | 0% |
| Threonine | 0.289mg | 0.083mg | 0% |
| Isoleucine | 0.208mg | 0.055mg | 0% |
| Leucine | 0.563mg | 0.092mg | 0% |
| Lysine | 0.286mg | 0.066mg | 0% |
| Methionine | 0.153mg | 0.029mg | 0% |
| Phenylalanine | 0.435mg | 0.089mg | 0% |
| Valine | 0.317mg | 0.086mg | 0% |
| Histidine | 0.189mg | 0.031mg | 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%
31%
Minerals Daily Need Coverage Score
98%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.179g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)