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Rye vs. Tortilla — In-Depth Nutrition Comparison

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A recap on the differences between rye and tortilla

  • Rye has more manganese, fiber, copper, phosphorus, vitamin B5, magnesium, zinc, and vitamin B6; however, tortilla is higher in folate.
  • Rye covers your daily manganese needs 100% more than tortilla.
  • Tortilla contains 9 times less vitamin B5 than rye. Rye contains 1.456mg of vitamin B5, while tortilla contains 0.17mg.
  • Rye has less sodium.
  • The glycemic index of tortilla is higher.

Food varieties used in this article are Rye grain and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Rye vs Tortilla 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
7
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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +478.9%
Contains more PotassiumPotassium +385.7%
Contains more CopperCopper +259.8%
Contains more ZincZinc +728.1%
Contains more PhosphorusPhosphorus +127.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +861.6%
Contains more CalciumCalcium +191.7%
Contains more IronIron +44.9%
Contains more SeleniumSelenium +19.4%

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
7
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% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +347.4%
Contains more Vitamin B2Vitamin B2 +120.2%
Contains more Vitamin B5Vitamin B5 +756.5%
Contains more Vitamin B6Vitamin B6 +390%
Contains more Vitamin KVitamin K +1375%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +17.1%
Contains more FolateFolate +157.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~4.125mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Rye Tortilla DV% diff.
Manganese 2.577mg 0.268mg 100%
Fiber 15.1g 2.4g 51%
Copper 0.367mg 0.102mg 29%
Phosphorus 332mg 146mg 27%
Vitamin B5 1.456mg 0.17mg 26%
Magnesium 110mg 19mg 22%
Sodium 2mg 482mg 21%
Zinc 2.65mg 0.32mg 21%
Starch 43.02g 18%
Vitamin B6 0.294mg 0.06mg 18%
Iron 2.63mg 3.81mg 15%
Folate 38µg 98µg 15%
Potassium 510mg 105mg 12%
Vitamin B2 0.251mg 0.114mg 11%
Carbs 75.86g 49.94g 9%
Choline 30.4mg 6%
Protein 10.34g 7.28g 6%
Vitamin B1 0.316mg 0.37mg 5%
Vitamin K 5.9µg 0.4µg 5%
Calories 338kcal 237kcal 5%
Selenium 13.9µg 16.6µg 5%
Calcium 24mg 70mg 5%
Vitamin E 0.85mg 0.19mg 4%
Polyunsaturated fat 0.767g 0.391g 3%
Vitamin B3 4.27mg 4.125mg 1%
Fats 1.63g 0.95g 1%
Net carbs 60.76g 47.54g N/A
Sugar 0.98g 2.75g N/A
Vitamin A 1µg 0%
Saturated fat 0.197g 0.296g 0%
Monounsaturated fat 0.208g 0.185g 0%
Tryptophan 0.108mg 0.06mg 0%
Threonine 0.289mg 0.182mg 0%
Isoleucine 0.208mg 0.286mg 0%
Leucine 0.563mg 0.53mg 0%
Lysine 0.286mg 0.157mg 0%
Methionine 0.153mg 0.122mg 0%
Phenylalanine 0.435mg 0.375mg 0%
Valine 0.317mg 0.326mg 0%
Histidine 0.189mg 0.165mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.019g N/A

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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +42%
Contains more FatsFats +71.6%
Contains more CarbsCarbs +51.9%
Contains more WaterWater +277%
Contains more OtherOther +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +96.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
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
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more SucroseSucrose +222.7%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~0.15g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.