Rye vs. Walnut — In-Depth Nutrition Comparison
Compare
What are the differences between rye and walnut?
- Rye is higher in fiber, vitamin B3, vitamin B5, and selenium, yet walnut is higher in copper, manganese, vitamin B6, folate, and magnesium.
- Walnut's daily need coverage for copper is 135% more.
- Rye has 4 times more vitamin B3 than walnut. While rye has 4.27mg of vitamin B3, walnut has only 1.125mg.
- The amount of saturated fat in rye is lower.
- The glycemic index of walnut is lower.
We used Rye grain and Nuts, walnuts, english types in this article.
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.
| Contains more PotassiumPotassium | +15.6% |
| Contains more SeleniumSelenium | +183.7% |
| Contains more MagnesiumMagnesium | +43.6% |
| Contains more CalciumCalcium | +308.3% |
| Contains more IronIron | +10.6% |
| Contains more CopperCopper | +332.2% |
| Contains more ZincZinc | +16.6% |
| Contains more ManganeseManganese | +32.5% |
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.
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin B2Vitamin B2 | +67.3% |
| Contains more Vitamin B3Vitamin B3 | +279.6% |
| Contains more Vitamin B5Vitamin B5 | +155.4% |
| Contains more Vitamin KVitamin K | +118.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +82.7% |
| Contains more FolateFolate | +157.9% |
| Contains more CholineCholine | +28.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +453.3% |
| Contains more WaterWater | +160.4% |
| Contains more ProteinProtein | +47.3% |
| Contains more FatsFats | +3900.6% |
| Contains more OtherOther | +13.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +4194.7% |
| Contains more Poly. FatPolyunsaturated fat | +6050.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +22.2% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +242.3% |
~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.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.767g | 47.174g | 309% |
| Copper | 0.367mg | 1.586mg | 135% |
| Fats | 1.63g | 65.21g | 98% |
| Manganese | 2.577mg | 3.414mg | 36% |
| Fiber | 15.1g | 6.7g | 34% |
| Saturated fat | 0.197g | 6.126g | 27% |
| Monounsaturated fat | 0.208g | 8.933g | 22% |
| Carbs | 75.86g | 13.71g | 21% |
| Vitamin B3 | 4.27mg | 1.125mg | 20% |
| Vitamin B6 | 0.294mg | 0.537mg | 19% |
| Vitamin B5 | 1.456mg | 0.57mg | 18% |
| Selenium | 13.9µg | 4.9µg | 16% |
| Calories | 338kcal | 654kcal | 16% |
| Folate | 38µg | 98µg | 15% |
| Magnesium | 110mg | 158mg | 11% |
| Protein | 10.34g | 15.23g | 10% |
| Vitamin B2 | 0.251mg | 0.15mg | 8% |
| Calcium | 24mg | 98mg | 7% |
| Zinc | 2.65mg | 3.09mg | 4% |
| Iron | 2.63mg | 2.91mg | 4% |
| Vitamin K | 5.9µg | 2.7µg | 3% |
| Choline | 30.4mg | 39.2mg | 2% |
| Vitamin B1 | 0.316mg | 0.341mg | 2% |
| Potassium | 510mg | 441mg | 2% |
| Phosphorus | 332mg | 346mg | 2% |
| Vitamin E | 0.85mg | 0.7mg | 1% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 60.76g | 7.01g | N/A |
| Sugar | 0.98g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Tryptophan | 0.108mg | 0.17mg | 0% |
| Threonine | 0.289mg | 0.596mg | 0% |
| Isoleucine | 0.208mg | 0.625mg | 0% |
| Leucine | 0.563mg | 1.17mg | 0% |
| Lysine | 0.286mg | 0.424mg | 0% |
| Methionine | 0.153mg | 0.236mg | 0% |
| Phenylalanine | 0.435mg | 0.711mg | 0% |
| Valine | 0.317mg | 0.753mg | 0% |
| Histidine | 0.189mg | 0.391mg | 0% |
| Fructose | 0.11g | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
98%
152%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 34)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 1.63g)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 5.929g)
Which food is cheaper?
Rye is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.