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Rye vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between rye and vegetable?

  • Rye is richer in manganese, fiber, phosphorus, copper, vitamin B5, selenium, iron, vitamin B3, and magnesium, yet vegetable is richer in vitamin A.
  • Rye's daily need coverage for manganese is 96% higher.
  • Rye has 46 times more selenium than vegetable. Rye has 13.9µg of selenium, while vegetable has 0.3µg.
  • Rye has a lower glycemic index than vegetable.

We used Rye grain and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Rye vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +201.8%
Contains more IronIron +220.7%
Contains more CopperCopper +342.2%
Contains more ZincZinc +440.8%
Contains more PhosphorusPhosphorus +551%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +579.9%
Contains more SeleniumSelenium +4533.3%
~equal in Calcium ~25mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +123.7%
Contains more Vitamin B1Vitamin B1 +345.1%
Contains more Vitamin B2Vitamin B2 +109.2%
Contains more Vitamin B3Vitamin B3 +401.8%
Contains more Vitamin B5Vitamin B5 +864.2%
Contains more Vitamin B6Vitamin B6 +297.3%
Contains more FolateFolate +100%
Contains more CholineCholine +26.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21300%
Contains more Vitamin KVitamin K +298.3%
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +261.5%
Contains more FatsFats +986.7%
Contains more CarbsCarbs +479.5%
Contains more OtherOther +134.3%
Contains more WaterWater +685.2%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +1980%
Contains more Poly. FatPolyunsaturated fat +965.3%
Contains less Sat. FatSaturated fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Vegetable DV% diff.
Manganese 2.577mg 0.379mg 96%
Fiber 15.1g 4.4g 43%
Phosphorus 332mg 51mg 40%
Copper 0.367mg 0.083mg 32%
Vitamin B5 1.456mg 0.151mg 26%
Selenium 13.9µg 0.3µg 25%
Vitamin A 1µg 214µg 24%
Iron 2.63mg 0.82mg 23%
Carbs 75.86g 13.09g 21%
Magnesium 110mg 22mg 21%
Vitamin B3 4.27mg 0.851mg 21%
Vitamin B1 0.316mg 0.071mg 20%
Zinc 2.65mg 0.49mg 20%
Vitamin B6 0.294mg 0.074mg 17%
Vitamin K 5.9µg 23.5µg 15%
Protein 10.34g 2.86g 15%
Calories 338kcal 65kcal 14%
Potassium 510mg 169mg 10%
Vitamin B2 0.251mg 0.12mg 10%
Polyunsaturated fat 0.767g 0.072g 5%
Folate 38µg 19µg 5%
Vitamin C 0mg 3.2mg 4%
Vitamin E 0.85mg 0.38mg 3%
Fats 1.63g 0.15g 2%
Choline 30.4mg 24.1mg 1%
Saturated fat 0.197g 0.031g 1%
Sodium 2mg 35mg 1%
Net carbs 60.76g 8.69g N/A
Calcium 24mg 25mg 0%
Sugar 0.98g 3.12g N/A
Monounsaturated fat 0.208g 0.01g 0%
Tryptophan 0.108mg 0.029mg 0%
Threonine 0.289mg 0.115mg 0%
Isoleucine 0.208mg 0.139mg 0%
Leucine 0.563mg 0.19mg 0%
Lysine 0.286mg 0.17mg 0%
Methionine 0.153mg 0.034mg 0%
Phenylalanine 0.435mg 0.12mg 0%
Valine 0.317mg 0.149mg 0%
Histidine 0.189mg 0.073mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
98%
Rye
19%
Vegetable

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 0.166g)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.14g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.