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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +3366.7% |
| Contains more Poly. FatPolyunsaturated fat | +909.2% |
| Contains less Sat. FatSaturated fat | -81.2% |