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Rye vs. Caviar — In-Depth Nutrition Comparison

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The main differences between rye and caviar

  • Rye has more manganese and fiber; however, caviar has more vitamin B12, iron, selenium, choline, magnesium, and vitamin B5.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Rye is lower in sodium.
  • Rye has a higher glycemic index than caviar.

Food types used in this article are Rye grain and Fish, caviar, black, and red, granular.

Infographic

Rye vs Caviar 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
5
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%
Caviar
Caviar
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +181.8%
Contains more CopperCopper +233.6%
Contains more ZincZinc +178.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +5054%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +1045.8%
Contains more IronIron +351.7%
Contains more SeleniumSelenium +371.2%
~equal in Phosphorus ~356mg

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
3
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%
Caviar
Caviar
7
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% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Contains more Vitamin B1Vitamin B1 +66.3%
Contains more Vitamin B3Vitamin B3 +3458.3%
Contains more Vitamin KVitamin K +883.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +27000%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin B2Vitamin B2 +147%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.32mg

All nutrients comparison - raw data values

Nutrient Rye Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Cholesterol 0mg 588mg 196%
Iron 2.63mg 11.88mg 116%
Manganese 2.577mg 0.05mg 110%
Selenium 13.9µg 65.5µg 94%
Choline 30.4mg 490.9mg 84%
Sodium 2mg 1500mg 65%
Fiber 15.1g 0g 60%
Magnesium 110mg 300mg 45%
Polyunsaturated fat 0.767g 7.405g 44%
Vitamin B5 1.456mg 3.5mg 41%
Vitamin A 1µg 271µg 30%
Protein 10.34g 24.6g 29%
Copper 0.367mg 0.11mg 29%
Vitamin B2 0.251mg 0.62mg 28%
Vitamin B3 4.27mg 0.12mg 26%
Fats 1.63g 17.9g 25%
Calcium 24mg 275mg 25%
Carbs 75.86g 4g 24%
Saturated fat 0.197g 4.06g 18%
Vitamin D* 0 IU 117 IU 15%
Vitamin D 0µg 2.9µg 15%
Zinc 2.65mg 0.95mg 15%
Vitamin B1 0.316mg 0.19mg 11%
Monounsaturated fat 0.208g 4.631g 11%
Potassium 510mg 181mg 10%
Vitamin E 0.85mg 1.89mg 7%
Calories 338kcal 264kcal 4%
Vitamin K 5.9µg 0.6µg 4%
Phosphorus 332mg 356mg 3%
Folate 38µg 50µg 3%
Vitamin B6 0.294mg 0.32mg 2%
Protein per 100 calories 3.1g 9.3g N/A
Calories per 10 g protein 327kcal 107kcal N/A
Weight per 100 calories 30g 38g N/A
Unsaturated / Saturated Fat ratio 4.9 3 N/A
Net carbs 60.76g 4g N/A
Sugar 0.98g 0g N/A
Tryptophan 0.108mg 0.323mg 0%
Threonine 0.289mg 1.263mg 0%
Isoleucine 0.208mg 1.035mg 0%
Leucine 0.563mg 2.133mg 0%
Lysine 0.286mg 1.834mg 0%
Methionine 0.153mg 0.646mg 0%
Phenylalanine 0.435mg 1.071mg 0%
Valine 0.317mg 1.263mg 0%
Histidine 0.189mg 0.649mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 2.741g N/A
Omega-3 - DHA 0g 3.8g N/A
Omega-3 - DPA 0g 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +1796.5%
Contains more ProteinProtein +137.9%
Contains more FatsFats +998.2%
Contains more WaterWater +348.1%
Contains more OtherOther +282.2%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +2126.4%
Contains more Poly. FatPolyunsaturated fat +865.4%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.