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Rye vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between rye and yam

  • The amount of manganese, fiber, phosphorus, iron, selenium, vitamin B3, vitamin B5, zinc, magnesium, and copper in rye is higher than in yam.
  • Rye covers your daily need for manganese, 95% more than yam.
  • Rye contains 20 times more selenium than yam. While rye contains 13.9µg of selenium, yam contains only 0.7µg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Rye grain and Yam, raw.

Infographic

Rye vs Yam 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
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%
Yam
Yam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +423.8%
Contains more CalciumCalcium +41.2%
Contains more IronIron +387%
Contains more CopperCopper +106.2%
Contains more ZincZinc +1004.2%
Contains more PhosphorusPhosphorus +503.6%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +549.1%
Contains more SeleniumSelenium +1885.7%
Contains more PotassiumPotassium +60%

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%
Yam
Yam
2
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +182.1%
Contains more Vitamin B2Vitamin B2 +684.4%
Contains more Vitamin B3Vitamin B3 +673.6%
Contains more Vitamin B5Vitamin B5 +363.7%
Contains more Vitamin KVitamin K +156.5%
Contains more FolateFolate +65.2%
Contains more CholineCholine +84.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +575.8%
Contains more FatsFats +858.8%
Contains more CarbsCarbs +172.1%
Contains more OtherOther +91.5%
Contains more WaterWater +556.6%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +3366.7%
Contains more Poly. FatPolyunsaturated fat +909.2%
Contains less Sat. FatSaturated fat -81.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Yam
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Yam DV% diff.
Manganese 2.577mg 0.397mg 95%
Fiber 15.1g 4.1g 44%
Phosphorus 332mg 55mg 40%
Iron 2.63mg 0.54mg 26%
Selenium 13.9µg 0.7µg 24%
Vitamin B5 1.456mg 0.314mg 23%
Vitamin B3 4.27mg 0.552mg 23%
Zinc 2.65mg 0.24mg 22%
Magnesium 110mg 21mg 21%
Copper 0.367mg 0.178mg 21%
Vitamin C 0mg 17.1mg 19%
Protein 10.34g 1.53g 18%
Vitamin B1 0.316mg 0.112mg 17%
Vitamin B2 0.251mg 0.032mg 17%
Carbs 75.86g 27.88g 16%
Calories 338kcal 118kcal 11%
Potassium 510mg 816mg 9%
Polyunsaturated fat 0.767g 0.076g 5%
Folate 38µg 23µg 4%
Vitamin K 5.9µg 2.3µg 3%
Vitamin E 0.85mg 0.35mg 3%
Choline 30.4mg 16.5mg 3%
Fats 1.63g 0.17g 2%
Vitamin A 1µg 7µg 1%
Monounsaturated fat 0.208g 0.006g 1%
Saturated fat 0.197g 0.037g 1%
Calcium 24mg 17mg 1%
Net carbs 60.76g 23.78g N/A
Sugar 0.98g 0.5g N/A
Sodium 2mg 9mg 0%
Vitamin B6 0.294mg 0.293mg 0%
Tryptophan 0.108mg 0.012mg 0%
Threonine 0.289mg 0.054mg 0%
Isoleucine 0.208mg 0.052mg 0%
Leucine 0.563mg 0.096mg 0%
Lysine 0.286mg 0.059mg 0%
Methionine 0.153mg 0.021mg 0%
Phenylalanine 0.435mg 0.071mg 0%
Valine 0.317mg 0.062mg 0%
Histidine 0.189mg 0.034mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

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

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
18%
Yam
Minerals Daily Need Coverage Score
98%
Rye
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.16g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 17)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.