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Sugar substitute vs. Rye — In-Depth Nutrition Comparison

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Differences between sugar substitute and rye

  • Sugar substitute has more calcium, while rye has more manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B1, and magnesium.
  • Rye's daily need coverage for manganese is 111% higher.
  • Rye contains 286 times less sodium than sugar substitute. Sugar substitute contains 572mg of sodium, while rye contains 2mg.

The food types used in this comparison are Sweeteners, sugar substitute, granulated, brown and Rye grain.

Infographic

Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 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 +3562.5%
Contains more MagnesiumMagnesium +1733.3%
Contains more PotassiumPotassium +1207.7%
Contains more IronIron +1543.8%
Contains more CopperCopper +5142.9%
Contains more ZincZinc +6525%
Contains more PhosphorusPhosphorus +4050%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +11613.6%

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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 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 B1Vitamin B1 +2006.7%
Contains more Vitamin B2Vitamin B2 +1573.3%
Contains more Vitamin B5Vitamin B5 +1720%
Contains more Vitamin B6Vitamin B6 +1860%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 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 CarbsCarbs +11.7%
Contains more OtherOther +156.7%
Contains more ProteinProtein +401.9%
Contains more FatsFats +∞%
Contains more WaterWater +16%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Rye
Rye
2
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 GlucoseGlucose +581.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar substitute Rye DV% diff.
Manganese 0.022mg 2.577mg 111%
Calcium 879mg 24mg 86%
Fiber 0.6g 15.1g 58%
Phosphorus 8mg 332mg 46%
Copper 0.007mg 0.367mg 40%
Iron 0.16mg 2.63mg 31%
Vitamin B5 0.08mg 1.456mg 28%
Vitamin B3 4.27mg 27%
Sodium 572mg 2mg 25%
Vitamin B1 0.015mg 0.316mg 25%
Selenium 13.9µg 25%
Magnesium 6mg 110mg 25%
Zinc 0.04mg 2.65mg 24%
Vitamin B6 0.015mg 0.294mg 21%
Vitamin B2 0.015mg 0.251mg 18%
Protein 2.06g 10.34g 17%
Potassium 39mg 510mg 14%
Folate 38µg 10%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 5%
Vitamin K 5.9µg 5%
Carbs 84.77g 75.86g 3%
Fats 0g 1.63g 3%
Saturated fat 0.197g 1%
Monounsaturated fat 0.208g 1%
Starch 3.52g 1%
Calories 347kcal 338kcal 0%
Net carbs 84.17g 60.76g N/A
Sugar 4.03g 0.98g N/A
Vitamin A 1µg 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 0g 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar substitute 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
1%
Sugar substitute
35%
Rye
Minerals Daily Need Coverage Score
36%
Sugar substitute
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.05g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 570mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.