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Rye vs. Egg — In-Depth Nutrition Comparison

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Differences between rye and eggs

  • Rye has more manganese, fiber, vitamin B3, magnesium, and phosphorus, while eggs have more copper, choline, vitamin B12, and selenium.
  • Eggs' daily need coverage for copper is 181% higher.
  • Eggs have a lower glycemic index. The glycemic index of eggs is 0, while the glycemic index of rye is 34.

The food types used in this comparison are Rye grain and Egg, whole, cooked, hard-boiled.

Infographic

Rye vs Egg 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.
Rye
Rye
7
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%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +304.8%
Contains more IronIron +121%
Contains more ZincZinc +152.4%
Contains more PhosphorusPhosphorus +93%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +9811.5%
Contains more CalciumCalcium +108.3%
Contains more CopperCopper +445%
Contains more SeleniumSelenium +121.6%

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.
Rye
Rye
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B1Vitamin B1 +378.8%
Contains more Vitamin B3Vitamin B3 +6571.9%
Contains more Vitamin B6Vitamin B6 +143%
Contains more Vitamin KVitamin K +1866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +21.2%
Contains more Vitamin B2Vitamin B2 +104.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.398mg

All nutrients comparison - raw data values

Nutrient Rye Egg DV% diff.
Copper 0.367mg 2mg 181%
Cholesterol 0mg 373mg 124%
Manganese 2.577mg 0.026mg 111%
Fiber 15.1g 0g 60%
Choline 30.4mg 293.8mg 48%
Vitamin B12 0µg 1.11µg 46%
Selenium 13.9µg 30.8µg 31%
Vitamin B3 4.27mg 0.064mg 26%
Carbs 75.86g 1.12g 25%
Magnesium 110mg 10mg 24%
Phosphorus 332mg 172mg 23%
Vitamin B1 0.316mg 0.066mg 21%
Vitamin B2 0.251mg 0.513mg 20%
Iron 2.63mg 1.19mg 18%
Vitamin A 1µg 149µg 16%
Zinc 2.65mg 1.05mg 15%
Fats 1.63g 10.61g 14%
Saturated fat 0.197g 3.267g 14%
Vitamin B6 0.294mg 0.121mg 13%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Potassium 510mg 126mg 11%
Monounsaturated fat 0.208g 4.077g 10%
Calories 338kcal 155kcal 9%
Sodium 2mg 124mg 5%
Vitamin K 5.9µg 0.3µg 5%
Protein 10.34g 12.58g 4%
Polyunsaturated fat 0.767g 1.414g 4%
Calcium 24mg 50mg 3%
Folate 38µg 44µg 2%
Vitamin E 0.85mg 1.03mg 1%
Vitamin B5 1.456mg 1.398mg 1%
Protein per 100 calories 3.1g 8.1g N/A
Calories per 10 g protein 327kcal 123kcal N/A
Weight per 100 calories 30g 65g N/A
Unsaturated / Saturated Fat ratio 4.9 1.7 N/A
Net carbs 60.76g 1.12g N/A
Sugar 0.98g 1.12g N/A
Tryptophan 0.108mg 0.153mg 0%
Threonine 0.289mg 0.604mg 0%
Isoleucine 0.208mg 0.686mg 0%
Leucine 0.563mg 1.075mg 0%
Lysine 0.286mg 0.904mg 0%
Methionine 0.153mg 0.392mg 0%
Phenylalanine 0.435mg 0.668mg 0%
Valine 0.317mg 0.767mg 0%
Histidine 0.189mg 0.298mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +6673.2%
Contains more OtherOther +46.7%
Contains more ProteinProtein +21.7%
Contains more FatsFats +550.9%
Contains more WaterWater +604%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +1860.1%
Contains more Poly. FatPolyunsaturated fat +84.4%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.