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Rye vs. Sugar substitute — In-Depth Nutrition Comparison

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Differences between rye and sugar substitute

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B1, and magnesium, while sugar substitute has more calcium.
  • Rye's daily need coverage for manganese is 111% higher.
  • Sugar substitute contains 52 times less copper than rye. Rye contains 0.367mg of copper, while sugar substitute contains 0.007mg.
  • The amount of sodium in rye is lower.

The food types used in this comparison are Rye grain and Sweeteners, sugar substitute, granulated, brown.

Infographic

Rye vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +1733.3%
Contains more PotassiumPotassium +1207.7%
Contains more IronIron +1543.8%
Contains more CopperCopper +5142.9%
Contains more ZincZinc +6525%
Contains more PhosphorusPhosphorus +4050%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11613.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +3562.5%

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
10
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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2006.7%
Contains more Vitamin B2Vitamin B2 +1573.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +1720%
Contains more Vitamin B6Vitamin B6 +1860%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +401.9%
Contains more FatsFats +∞%
Contains more WaterWater +16%
Contains more CarbsCarbs +11.7%
Contains more OtherOther +156.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
2
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
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +581.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Sugar substitute
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Rye Sugar substitute DV% diff.
Manganese 2.577mg 0.022mg 111%
Calcium 24mg 879mg 86%
Fiber 15.1g 0.6g 58%
Phosphorus 332mg 8mg 46%
Copper 0.367mg 0.007mg 40%
Iron 2.63mg 0.16mg 31%
Vitamin B5 1.456mg 0.08mg 28%
Vitamin B3 4.27mg 27%
Sodium 2mg 572mg 25%
Vitamin B1 0.316mg 0.015mg 25%
Selenium 13.9µg 25%
Magnesium 110mg 6mg 25%
Zinc 2.65mg 0.04mg 24%
Vitamin B6 0.294mg 0.015mg 21%
Vitamin B2 0.251mg 0.015mg 18%
Protein 10.34g 2.06g 17%
Potassium 510mg 39mg 14%
Folate 38µg 10%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 5%
Vitamin K 5.9µg 5%
Carbs 75.86g 84.77g 3%
Fats 1.63g 0g 3%
Saturated fat 0.197g 1%
Monounsaturated fat 0.208g 1%
Starch 3.52g 1%
Calories 338kcal 347kcal 0%
Net carbs 60.76g 84.17g N/A
Sugar 0.98g 4.03g N/A
Vitamin A 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0g 0%

Which food is preferable for your diet?

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

People also compare

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
1%
Sugar substitute
Minerals Daily Need Coverage Score
98%
Rye
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.05g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 570mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
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

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.