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Rye vs. Table salt — In-Depth Nutrition Comparison

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How are rye and table salt different?

  • Rye has more manganese, fiber, phosphorus, copper, vitamin B5, iron, vitamin B3, vitamin B1, and magnesium than table salt.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Rye has less sodium.
  • Table salt has a lower glycemic index (0) than rye (34).

Rye grain and Salt, table are the varieties used in this article.

Infographic

Rye vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +10900%
Contains more PotassiumPotassium +6275%
Contains more IronIron +697%
Contains more CopperCopper +1123.3%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2477%
Contains more SeleniumSelenium +13800%
~equal in Calcium ~24mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5200%
Contains more OtherOther +6256.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Table salt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Table salt DV% diff.
Sodium 2mg 38758mg 1685%
Manganese 2.577mg 0.1mg 108%
Fiber 15.1g 0g 60%
Phosphorus 332mg 0mg 47%
Copper 0.367mg 0.03mg 37%
Vitamin B5 1.456mg 0mg 29%
Iron 2.63mg 0.33mg 29%
Vitamin B3 4.27mg 0mg 27%
Magnesium 110mg 1mg 26%
Vitamin B1 0.316mg 0mg 26%
Carbs 75.86g 0g 25%
Selenium 13.9µg 0.1µg 25%
Vitamin B6 0.294mg 0mg 23%
Zinc 2.65mg 0.1mg 23%
Protein 10.34g 0g 21%
Vitamin B2 0.251mg 0mg 19%
Calories 338kcal 0kcal 17%
Potassium 510mg 8mg 15%
Folate 38µg 0µg 10%
Vitamin E 0.85mg 0mg 6%
Choline 30.4mg 0mg 6%
Polyunsaturated fat 0.767g 0g 5%
Vitamin K 5.9µg 0µg 5%
Fats 1.63g 0g 3%
Saturated fat 0.197g 0g 1%
Monounsaturated fat 0.208g 0g 1%
Net carbs 60.76g 0g N/A
Calcium 24mg 24mg 0%
Sugar 0.98g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0mg 0%
Threonine 0.289mg 0mg 0%
Isoleucine 0.208mg 0mg 0%
Leucine 0.563mg 0mg 0%
Lysine 0.286mg 0mg 0%
Methionine 0.153mg 0mg 0%
Phenylalanine 0.435mg 0mg 0%
Valine 0.317mg 0mg 0%
Histidine 0.189mg 0mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
98%
Rye
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 34)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.3)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 38756mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.