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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

Rye vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
~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
20% 77%
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
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
55% 3% 42%
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
Rye
Rye
0
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
75% 15% 6% 4%
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.
Rye Sweet potato
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Sweet potato 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?

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
98%
Rye
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.179g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.2g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 36)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.