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Rye vs. Tomato sauce — In-Depth Nutrition Comparison

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How are rye and tomato sauce different?

  • Rye has more manganese, fiber, phosphorus, copper, vitamin B1, selenium, vitamin B5, magnesium, zinc, and iron than tomato sauce.
  • Daily need coverage for manganese for rye is 107% higher.
  • Rye contains 23 times more selenium than tomato sauce. While rye contains 13.9µg of selenium, tomato sauce contains only 0.6µg.

Rye grain and Tomato sauce, canned, no salt added are the varieties used in this article.

Infographic

Rye vs Tomato sauce 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.
Rye
Rye
10
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +174%
Contains more CopperCopper +219.1%
Contains more ZincZinc +1104.5%
Contains more PhosphorusPhosphorus +1129.6%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +2180.5%
Contains more SeleniumSelenium +2216.7%

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
8
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1216.7%
Contains more Vitamin B2Vitamin B2 +286.2%
Contains more Vitamin B3Vitamin B3 +330.9%
Contains more Vitamin B5Vitamin B5 +371.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +110.7%
Contains more FolateFolate +322.2%
Contains more CholineCholine +207.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2100%
Contains more Vitamin EVitamin E +69.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +761.7%
Contains more FatsFats +443.3%
Contains more CarbsCarbs +1328.6%
Contains more WaterWater +761.1%
Contains more OtherOther +21.7%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +533.9%
Contains less Sat. FatSaturated fat -79.2%

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +914.3%
Contains more GlucoseGlucose +1037.5%
Contains more FructoseFructose +1418.2%
~equal in Starch ~0g
~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 Tomato sauce
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar 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 Tomato sauce DV% diff.
Manganese 2.577mg 0.113mg 107%
Fiber 15.1g 1.5g 54%
Phosphorus 332mg 27mg 44%
Copper 0.367mg 0.115mg 28%
Vitamin B1 0.316mg 0.024mg 24%
Carbs 75.86g 5.31g 24%
Selenium 13.9µg 0.6µg 24%
Vitamin B5 1.456mg 0.309mg 23%
Magnesium 110mg 15mg 23%
Zinc 2.65mg 0.22mg 22%
Iron 2.63mg 0.96mg 21%
Vitamin B3 4.27mg 0.991mg 20%
Protein 10.34g 1.2g 18%
Calories 338kcal 24kcal 16%
Vitamin B6 0.294mg 0.098mg 15%
Vitamin B2 0.251mg 0.065mg 14%
Vitamin C 0mg 7mg 8%
Folate 38µg 9µg 7%
Potassium 510mg 297mg 6%
Choline 30.4mg 9.9mg 4%
Polyunsaturated fat 0.767g 0.121g 4%
Vitamin E 0.85mg 1.44mg 4%
Vitamin K 5.9µg 2.8µg 3%
Fructose 0.11g 1.67g 2%
Fats 1.63g 0.3g 2%
Vitamin A 1µg 22µg 2%
Calcium 24mg 14mg 1%
Saturated fat 0.197g 0.041g 1%
Net carbs 60.76g 3.81g N/A
Sugar 0.98g 3.56g N/A
Sodium 2mg 11mg 0%
Monounsaturated fat 0.208g 0.044g 0%
Tryptophan 0.108mg 0.009mg 0%
Threonine 0.289mg 0.037mg 0%
Isoleucine 0.208mg 0.025mg 0%
Leucine 0.563mg 0.034mg 0%
Lysine 0.286mg 0.037mg 0%
Methionine 0.153mg 0.008mg 0%
Phenylalanine 0.435mg 0.036mg 0%
Valine 0.317mg 0.025mg 0%
Histidine 0.189mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
98%
Rye
15%
Tomato sauce

Comparison summary

Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 0.156g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 3)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 9mg)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.