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  6. White chocolate vs. Rye

White chocolate vs. Rye — In-Depth Nutrition Comparison

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How are white chocolate and rye different?

  • White chocolate is higher in vitamin B12; however, rye is richer in manganese, fiber, copper, iron, magnesium, phosphorus, vitamin B3, and vitamin B1.
  • Daily need coverage for manganese for rye is 112% higher.
  • Rye has less saturated fat.

Candies, white chocolate and Rye grain are the varieties used in this article.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +729.2%
Contains more MagnesiumMagnesium +816.7%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +995.8%
Contains more CopperCopper +511.7%
Contains more ZincZinc +258.1%
Contains more PhosphorusPhosphorus +88.6%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +32112.5%
Contains more SeleniumSelenium +208.9%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Rye
Rye
5
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 +800%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +54.2%
Contains more Vitamin B1Vitamin B1 +401.6%
Contains more Vitamin B3Vitamin B3 +473.2%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +425%
Contains more FolateFolate +442.9%
~equal in Vitamin D ~0µg
~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient White chocolate Rye DV% diff.
Manganese 0.008mg 2.577mg 112%
Saturated fat 19.412g 0.197g 87%
Fiber 0.2g 15.1g 60%
Fats 32.09g 1.63g 47%
Copper 0.06mg 0.367mg 34%
Iron 0.24mg 2.63mg 30%
Vitamin B12 0.56µg 0µg 23%
Magnesium 12mg 110mg 23%
Monounsaturated fat 9.097g 0.208g 22%
Phosphorus 176mg 332mg 22%
Vitamin B3 0.745mg 4.27mg 22%
Vitamin B1 0.063mg 0.316mg 21%
Calcium 199mg 24mg 18%
Vitamin B6 0.056mg 0.294mg 18%
Vitamin B5 0.608mg 1.456mg 17%
Zinc 0.74mg 2.65mg 17%
Selenium 4.5µg 13.9µg 17%
Calories 539kcal 338kcal 10%
Protein 5.87g 10.34g 9%
Folate 7µg 38µg 8%
Potassium 286mg 510mg 7%
Cholesterol 21mg 0mg 7%
Carbs 59.24g 75.86g 6%
Sodium 90mg 2mg 4%
Vitamin K 9.1µg 5.9µg 3%
Vitamin B2 0.282mg 0.251mg 2%
Polyunsaturated fat 1.013g 0.767g 2%
Vitamin E 0.96mg 0.85mg 1%
Vitamin A 9µg 1µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 59.04g 60.76g N/A
Sugar 59g 0.98g N/A
Choline 29.5mg 30.4mg 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 FatsFats +1868.7%
Contains more ProteinProtein +76.1%
Contains more CarbsCarbs +28.1%
Contains more WaterWater +715.4%
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +4273.6%
Contains more Poly. FatPolyunsaturated fat +32.1%
Contains less Sat. FatSaturated fat -99%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.