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  6. Table salt vs. Rye

Table salt vs. Rye — In-Depth Nutrition Comparison

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How are table salt and rye different?

  • Rye has more manganese, fiber, phosphorus, copper, vitamin B5, iron, vitamin B3, vitamin B1, and magnesium than table salt.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Rye has less sodium.
  • Table salt has a lower glycemic index (0) than rye (34).

Salt, table and Rye grain are the varieties used in this article.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 MagnesiumMagnesium +10900%
Contains more PotassiumPotassium +6275%
Contains more IronIron +697%
Contains more CopperCopper +1123.3%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2477%
Contains more SeleniumSelenium +13800%
~equal in Calcium ~24mg

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% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +6256.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Rye DV% diff.
Sodium 38758mg 2mg 1685%
Manganese 0.1mg 2.577mg 108%
Fiber 0g 15.1g 60%
Phosphorus 0mg 332mg 47%
Copper 0.03mg 0.367mg 37%
Vitamin B5 0mg 1.456mg 29%
Iron 0.33mg 2.63mg 29%
Vitamin B3 0mg 4.27mg 27%
Magnesium 1mg 110mg 26%
Vitamin B1 0mg 0.316mg 26%
Carbs 0g 75.86g 25%
Selenium 0.1µg 13.9µg 25%
Vitamin B6 0mg 0.294mg 23%
Zinc 0.1mg 2.65mg 23%
Protein 0g 10.34g 21%
Vitamin B2 0mg 0.251mg 19%
Calories 0kcal 338kcal 17%
Potassium 8mg 510mg 15%
Folate 0µg 38µg 10%
Vitamin E 0mg 0.85mg 6%
Choline 0mg 30.4mg 6%
Polyunsaturated fat 0g 0.767g 5%
Vitamin K 0µg 5.9µg 5%
Fats 0g 1.63g 3%
Saturated fat 0g 0.197g 1%
Monounsaturated fat 0g 0.208g 1%
Net carbs 0g 60.76g N/A
Calcium 24mg 24mg 0%
Sugar 0g 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0mg 0.108mg 0%
Threonine 0mg 0.289mg 0%
Isoleucine 0mg 0.208mg 0%
Leucine 0mg 0.563mg 0%
Lysine 0mg 0.286mg 0%
Methionine 0mg 0.153mg 0%
Phenylalanine 0mg 0.435mg 0%
Valine 0mg 0.317mg 0%
Histidine 0mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
35%
Rye
Minerals Daily Need Coverage Score
510%
Table salt
98%
Rye

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 34)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.3)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 38756mg)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.