Yogurt vs. Rye — In-Depth Nutrition Comparison
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How are yogurt and rye different?
- Yogurt is richer in vitamin B12, while rye is higher in manganese, fiber, copper, iron, phosphorus, vitamin B3, vitamin B1, magnesium, and vitamin B5.
- Rye covers your daily need for manganese, 112% more than yogurt.
- Rye has a higher glycemic index (34) than yogurt (19).
Yogurt, Greek, plain, nonfat and Rye grain types were used in this article.
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.
| Contains more CalciumCalcium | +358.3% |
| Contains more MagnesiumMagnesium | +900% |
| Contains more PotassiumPotassium | +261.7% |
| Contains more IronIron | +3657.1% |
| Contains more CopperCopper | +2058.8% |
| Contains more ZincZinc | +409.6% |
| Contains more PhosphorusPhosphorus | +145.9% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +28533.3% |
| Contains more SeleniumSelenium | +43.3% |
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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B1Vitamin B1 | +1273.9% |
| Contains more Vitamin B3Vitamin B3 | +1952.9% |
| Contains more Vitamin B5Vitamin B5 | +339.9% |
| Contains more Vitamin B6Vitamin B6 | +366.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +442.9% |
| Contains more CholineCholine | +101.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.009mg | 2.577mg | 112% |
| Fiber | 0g | 15.1g | 60% |
| Copper | 0.017mg | 0.367mg | 39% |
| Iron | 0.07mg | 2.63mg | 32% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Phosphorus | 135mg | 332mg | 28% |
| Vitamin B3 | 0.208mg | 4.27mg | 25% |
| Carbs | 3.6g | 75.86g | 24% |
| Magnesium | 11mg | 110mg | 24% |
| Vitamin B1 | 0.023mg | 0.316mg | 24% |
| Vitamin B5 | 0.331mg | 1.456mg | 23% |
| Zinc | 0.52mg | 2.65mg | 19% |
| Vitamin B6 | 0.063mg | 0.294mg | 18% |
| Calories | 59kcal | 338kcal | 14% |
| Potassium | 141mg | 510mg | 11% |
| Calcium | 110mg | 24mg | 9% |
| Selenium | 9.7µg | 13.9µg | 8% |
| Folate | 7µg | 38µg | 8% |
| Vitamin E | 0.01mg | 0.85mg | 6% |
| Polyunsaturated fat | 0.012g | 0.767g | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Choline | 15.1mg | 30.4mg | 3% |
| Vitamin B2 | 0.278mg | 0.251mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Fats | 0.39g | 1.63g | 2% |
| Sodium | 36mg | 2mg | 1% |
| Protein | 10.19g | 10.34g | 0% |
| Net carbs | 3.6g | 60.76g | N/A |
| Sugar | 3.24g | 0.98g | N/A |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.197g | 0% |
| Monounsaturated fat | 0.053g | 0.208g | 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% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +702.8% |
| Contains more FatsFats | +317.9% |
| Contains more CarbsCarbs | +2007.2% |
| Contains more OtherOther | +118.1% |
~equal in
Protein
~10.34g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.6% |
| Contains more Mono. FatMonounsaturated fat | +292.5% |
| Contains more Poly. FatPolyunsaturated fat | +6291.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
