Rye vs. Avocado — In-Depth Nutrition Comparison
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How are rye and avocados different?
- Rye is higher in manganese, phosphorus, fiber, iron, selenium, carbs, vitamin B1, protein, and copper; however, avocados are richer in fats.
- Daily need coverage for manganese for rye is 106% higher.
- Rye contains 35 times more selenium than avocados. While rye contains 13.9µg of selenium, avocados contain only 0.4µg.
Rye grain and Avocados, raw, all commercial varieties are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +279.3% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +378.2% |
| Contains more CopperCopper | +93.2% |
| Contains more ZincZinc | +314.1% |
| Contains more PhosphorusPhosphorus | +538.5% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +1714.8% |
| Contains more SeleniumSelenium | +3375% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +371.6% |
| Contains more Vitamin B2Vitamin B2 | +93.1% |
| Contains more Vitamin B3Vitamin B3 | +145.7% |
| Contains more Vitamin B6Vitamin B6 | +14.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +143.5% |
| Contains more Vitamin KVitamin K | +255.9% |
| Contains more FolateFolate | +113.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.142mg | 106% |
| Phosphorus | 332mg | 52mg | 40% |
| Fiber | 15.1g | 6.7g | 34% |
| Iron | 2.63mg | 0.55mg | 26% |
| Selenium | 13.9µg | 0.4µg | 25% |
| Monounsaturated fat | 0.208g | 9.799g | 24% |
| Carbs | 75.86g | 8.53g | 22% |
| Vitamin B1 | 0.316mg | 0.067mg | 21% |
| Fats | 1.63g | 14.66g | 20% |
| Copper | 0.367mg | 0.19mg | 20% |
| Magnesium | 110mg | 29mg | 19% |
| Zinc | 2.65mg | 0.64mg | 18% |
| Protein | 10.34g | 2g | 17% |
| Vitamin B3 | 4.27mg | 1.738mg | 16% |
| Vitamin K | 5.9µg | 21µg | 13% |
| Vitamin C | 0mg | 10mg | 11% |
| Folate | 38µg | 81µg | 11% |
| Calories | 338kcal | 160kcal | 9% |
| Vitamin B2 | 0.251mg | 0.13mg | 9% |
| Saturated fat | 0.197g | 2.126g | 9% |
| Vitamin E | 0.85mg | 2.07mg | 8% |
| Polyunsaturated fat | 0.767g | 1.816g | 7% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Vitamin B6 | 0.294mg | 0.257mg | 3% |
| Choline | 30.4mg | 14.2mg | 3% |
| Calcium | 24mg | 12mg | 1% |
| Potassium | 510mg | 485mg | 1% |
| Vitamin A | 1µg | 7µg | 1% |
| Vitamin B5 | 1.456mg | 1.389mg | 1% |
| Protein per 100 calories | 3.1g | 1.3g | N/A |
| Calories per 10 g protein | 327kcal | 800kcal | N/A |
| Weight per 100 calories | 30g | 63g | N/A |
| Unsaturated / Saturated Fat ratio | 4.9 | 5.5 | N/A |
| Net carbs | 60.76g | 1.83g | N/A |
| Sugar | 0.98g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.108mg | 0.025mg | 0% |
| Threonine | 0.289mg | 0.073mg | 0% |
| Isoleucine | 0.208mg | 0.084mg | 0% |
| Leucine | 0.563mg | 0.143mg | 0% |
| Lysine | 0.286mg | 0.132mg | 0% |
| Methionine | 0.153mg | 0.038mg | 0% |
| Phenylalanine | 0.435mg | 0.097mg | 0% |
| Valine | 0.317mg | 0.107mg | 0% |
| Histidine | 0.189mg | 0.049mg | 0% |
| Fructose | 0.11g | 0.12g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +417% |
| Contains more CarbsCarbs | +789.3% |
| Contains more FatsFats | +799.4% |
| Contains more WaterWater | +590.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Mono. FatMonounsaturated fat | +4611.1% |
| Contains more Poly. FatPolyunsaturated fat | +136.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1083.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +131.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
~0.12g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
