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Soy yogurt vs. Rye — In-Depth Nutrition Comparison

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The main differences between soy yogurt and rye

  • Soy yogurt has more vitamin C, calcium, and vitamin D; however, rye has more fiber.
  • Daily need coverage for fiber for rye is 59% higher.
  • Rye is lower in sugar.

Food types used in this article are SILK Plain soy yogurt and Rye grain.

Infographic

Soy yogurt vs Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
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%
Contains more CalciumCalcium +450%
Contains less SodiumSodium -84.6%

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.
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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Rye
Rye
10
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Rye DV% diff.
Manganese 2.577mg 112%
Fiber 0.4g 15.1g 59%
Phosphorus 332mg 47%
Copper 0.367mg 41%
Iron 2.63mg 33%
Vitamin B5 1.456mg 29%
Vitamin B3 4.27mg 27%
Magnesium 110mg 26%
Vitamin B1 0.316mg 26%
Selenium 13.9µg 25%
Zinc 2.65mg 24%
Vitamin B6 0.294mg 23%
Carbs 9.69g 75.86g 22%
Vitamin B2 0.251mg 19%
Potassium 510mg 15%
Vitamin C 13.2mg 0mg 15%
Protein 2.64g 10.34g 15%
Calories 66kcal 338kcal 14%
Calcium 132mg 24mg 11%
Folate 38µg 10%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 0.208g 1%
Fats 1.76g 1.63g 0%
Net carbs 9.29g 60.76g N/A
Sugar 5.29g 0.98g N/A
Sodium 13mg 2mg 0%
Vitamin A 1µg 0%
Saturated fat 0.22g 0.197g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +698.8%
Contains more ProteinProtein +291.7%
Contains more CarbsCarbs +682.9%
Contains more OtherOther +26.6%
~equal in Fats ~1.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -10.5%

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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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.