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Soybean vs. Rye — In-Depth Nutrition Comparison

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Differences between Soybean and Rye

  • Soybean has more Iron, and Vitamin K, while Rye has more Manganese, Fiber, Vitamin B5, Vitamin B3, Zinc, Vitamin B1, Phosphorus, and Selenium.
  • Rye's daily need coverage for Manganese is 76% higher.
  • Rye contains 3 times less Vitamin K than Soybean. Soybean contains 19.2µg of Vitamin K, while Rye contains 5.9µg.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Rye grain.

Infographic

Soybean vs Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Rye
Rye
5
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 +325%
Contains more IronIron +95.4%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +27.9%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +35.5%
Contains more ManganeseManganese +212.7%
Contains more SeleniumSelenium +90.4%
~equal in Potassium ~510mg
~equal in Copper ~0.367mg

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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Rye
Rye
6
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin KVitamin K +225.4%
Contains more FolateFolate +42.1%
Contains more CholineCholine +56.3%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin E Vitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +103.9%
Contains more Vitamin B3Vitamin B3 +970.2%
Contains more Vitamin B5Vitamin B5 +713.4%
Contains more Vitamin B6Vitamin B6 +25.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Rye
Rye
1
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 ProteinProtein +76.1%
Contains more FatsFats +450.3%
Contains more WaterWater +490.1%
Contains more OtherOther +21.7%
Contains more CarbsCarbs +807.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Rye
Rye
1
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 more Mono. FatMonounsaturated Fat +852.4%
Contains more Poly. FatPolyunsaturated fat +560.2%
Contains less Sat. FatSaturated Fat -84.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Rye
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Rye Opinion
Calories 172kcal 338kcal Rye
Protein 18.21g 10.34g Soybean
Fats 8.97g 1.63g Soybean
Vitamin C 1.7mg 0mg Soybean
Net carbs 2.36g 60.76g Rye
Carbs 8.36g 75.86g Rye
Magnesium 86mg 110mg Rye
Calcium 102mg 24mg Soybean
Potassium 515mg 510mg Soybean
Iron 5.14mg 2.63mg Soybean
Sugar 3g 0.98g Rye
Fiber 6g 15.1g Rye
Copper 0.407mg 0.367mg Soybean
Zinc 1.15mg 2.65mg Rye
Phosphorus 245mg 332mg Rye
Sodium 1mg 2mg Soybean
Vitamin A 9IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.35mg 0.85mg Rye
Manganese 0.824mg 2.577mg Rye
Selenium 7.3µg 13.9µg Rye
Vitamin B1 0.155mg 0.316mg Rye
Vitamin B2 0.285mg 0.251mg Soybean
Vitamin B3 0.399mg 4.27mg Rye
Vitamin B5 0.179mg 1.456mg Rye
Vitamin B6 0.234mg 0.294mg Rye
Vitamin K 19.2µg 5.9µg Soybean
Folate 54µg 38µg Soybean
Choline 47.5mg 30.4mg Soybean
Saturated Fat 1.297g 0.197g Rye
Monounsaturated Fat 1.981g 0.208g Soybean
Polyunsaturated fat 5.064g 0.767g Soybean
Tryptophan 0.242mg 0.108mg Soybean
Threonine 0.723mg 0.289mg Soybean
Isoleucine 0.807mg 0.208mg Soybean
Leucine 1.355mg 0.563mg Soybean
Lysine 1.108mg 0.286mg Soybean
Methionine 0.224mg 0.153mg Soybean
Phenylalanine 0.869mg 0.435mg Soybean
Valine 0.831mg 0.317mg Soybean
Histidine 0.449mg 0.189mg Soybean
Fructose 0.11g Rye

Which food is preferable for your diet?

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

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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
23%
Soybean
35%
Rye
Minerals Daily Need Coverage Score
75%
Soybean
98%
Rye

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.1g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.