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Rye vs. Watermelon — In-Depth Nutrition Comparison

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How are rye and watermelon different?

  • Rye is higher than watermelon in manganese, fiber, phosphorus, copper, iron, vitamin B3, vitamin B5, selenium, magnesium, and vitamin B1.
  • Rye covers your daily need for manganese, 110% more than watermelon.
  • Rye contains 38 times more fiber than watermelon. Rye contains 15.1g of fiber, while watermelon contains 0.4g.
  • Watermelon has a higher glycemic index (76) than rye (34).

Rye grain and Watermelon, raw types were used in this article.

Infographic

Rye vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +355.4%
Contains more IronIron +995.8%
Contains more CopperCopper +773.8%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +2918.2%
Contains more ManganeseManganese +6681.6%
Contains more SeleniumSelenium +3375%
Contains less SodiumSodium -50%

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
9
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +857.6%
Contains more Vitamin B2Vitamin B2 +1095.2%
Contains more Vitamin B3Vitamin B3 +2298.9%
Contains more Vitamin B5Vitamin B5 +558.8%
Contains more Vitamin B6Vitamin B6 +553.3%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +641.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
~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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +1595.1%
Contains more FatsFats +986.7%
Contains more CarbsCarbs +904.8%
Contains more OtherOther +554.2%
Contains more WaterWater +762.7%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +462.2%
Contains more Poly. FatPolyunsaturated fat +1434%
Contains less Sat. FatSaturated fat -91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
0
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
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +70.4%
Contains more GlucoseGlucose +887.5%
Contains more FructoseFructose +2954.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Watermelon
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Watermelon DV% diff.
Manganese 2.577mg 0.038mg 110%
Fiber 15.1g 0.4g 59%
Phosphorus 332mg 11mg 46%
Copper 0.367mg 0.042mg 36%
Iron 2.63mg 0.24mg 30%
Vitamin B3 4.27mg 0.178mg 26%
Vitamin B5 1.456mg 0.221mg 25%
Selenium 13.9µg 0.4µg 25%
Vitamin B1 0.316mg 0.033mg 24%
Magnesium 110mg 10mg 24%
Carbs 75.86g 7.55g 23%
Zinc 2.65mg 0.1mg 23%
Vitamin B6 0.294mg 0.045mg 19%
Protein 10.34g 0.61g 19%
Vitamin B2 0.251mg 0.021mg 18%
Calories 338kcal 30kcal 15%
Potassium 510mg 112mg 12%
Folate 38µg 3µg 9%
Vitamin C 0mg 8.1mg 9%
Vitamin K 5.9µg 0.1µg 5%
Polyunsaturated fat 0.767g 0.05g 5%
Vitamin E 0.85mg 0.05mg 5%
Choline 30.4mg 4.1mg 5%
Fructose 0.11g 3.36g 4%
Vitamin A 1µg 28µg 3%
Fats 1.63g 0.15g 2%
Calcium 24mg 7mg 2%
Saturated fat 0.197g 0.016g 1%
Net carbs 60.76g 7.15g N/A
Sugar 0.98g 6.2g N/A
Sodium 2mg 1mg 0%
Monounsaturated fat 0.208g 0.037g 0%
Tryptophan 0.108mg 0.007mg 0%
Threonine 0.289mg 0.027mg 0%
Isoleucine 0.208mg 0.019mg 0%
Leucine 0.563mg 0.018mg 0%
Lysine 0.286mg 0.062mg 0%
Methionine 0.153mg 0.006mg 0%
Phenylalanine 0.435mg 0.015mg 0%
Valine 0.317mg 0.016mg 0%
Histidine 0.189mg 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Watermelon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Rye
6%
Watermelon
Minerals Daily Need Coverage Score
98%
Rye
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 0.181g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.3)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.22g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 42)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.