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Sweet potato vs. Rye — In-Depth Nutrition Comparison

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How are sweet potato and rye different?

  • Sweet potato is higher in vitamin A; however, rye is richer in manganese, fiber, phosphorus, iron, selenium, copper, vitamin B3, zinc, and magnesium.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Rye has a lower glycemic index (34) than sweet potato (70).

Sweet potato, raw, unprepared and Rye grain are the varieties used in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +25%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +51.3%
Contains more IronIron +331.1%
Contains more CopperCopper +143%
Contains more ZincZinc +783.3%
Contains more PhosphorusPhosphorus +606.4%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +898.8%
Contains more SeleniumSelenium +2216.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Rye
Rye
9
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 AVitamin A +70800%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B2Vitamin B2 +311.5%
Contains more Vitamin B3Vitamin B3 +666.6%
Contains more Vitamin B5Vitamin B5 +82%
Contains more Vitamin B6Vitamin B6 +40.7%
Contains more Vitamin KVitamin K +227.8%
Contains more FolateFolate +245.5%
Contains more CholineCholine +147.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Rye DV% diff.
Manganese 0.258mg 2.577mg 101%
Vitamin A 709µg 1µg 79%
Fiber 3g 15.1g 48%
Phosphorus 47mg 332mg 41%
Iron 0.61mg 2.63mg 25%
Selenium 0.6µg 13.9µg 24%
Copper 0.151mg 0.367mg 24%
Vitamin B3 0.557mg 4.27mg 23%
Zinc 0.3mg 2.65mg 21%
Vitamin B1 0.078mg 0.316mg 20%
Magnesium 25mg 110mg 20%
Carbs 20.12g 75.86g 19%
Protein 1.57g 10.34g 18%
Vitamin B2 0.061mg 0.251mg 15%
Vitamin B5 0.8mg 1.456mg 13%
Calories 86kcal 338kcal 13%
Vitamin B6 0.209mg 0.294mg 7%
Folate 11µg 38µg 7%
Polyunsaturated fat 0.014g 0.767g 5%
Potassium 337mg 510mg 5%
Starch 12.65g 5%
Vitamin E 0.26mg 0.85mg 4%
Choline 12.3mg 30.4mg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 5.9µg 3%
Sodium 55mg 2mg 2%
Fats 0.05g 1.63g 2%
Monounsaturated fat 0.001g 0.208g 1%
Saturated fat 0.018g 0.197g 1%
Fructose 0.7g 0.11g 1%
Calcium 30mg 24mg 1%
Net carbs 17.12g 60.76g N/A
Sugar 4.18g 0.98g N/A
Tryptophan 0.031mg 0.108mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.055mg 0.208mg 0%
Leucine 0.092mg 0.563mg 0%
Lysine 0.066mg 0.286mg 0%
Methionine 0.029mg 0.153mg 0%
Phenylalanine 0.089mg 0.435mg 0%
Valine 0.086mg 0.317mg 0%
Histidine 0.031mg 0.189mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
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
Contains more WaterWater +629.1%
Contains more ProteinProtein +558.6%
Contains more FatsFats +3160%
Contains more CarbsCarbs +277%
Contains more OtherOther +60.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
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
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +20700%
Contains more Poly. FatPolyunsaturated fat +5378.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +254.9%
Contains more GlucoseGlucose +500%
Contains more FructoseFructose +536.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.