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
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
98%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.16g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food contains less Sodium?
Rye contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)