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  6. Rye vs. Peanut

Rye vs. Peanut — In-Depth Nutrition Comparison

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How are rye and peanuts different?

  • Rye is higher in manganese and fiber; however, peanuts are richer in copper, folate, vitamin E, vitamin B3, vitamin B1, iron, and magnesium.
  • Daily need coverage for copper for peanuts is 86% higher.
  • Rye contains 2 times more fiber than peanuts. While rye contains 15.1g of fiber, peanuts contain only 8.5g.
  • Rye has less saturated fat.
  • Peanuts have a lower glycemic index (13) than rye (34).

Rye grain and Peanuts, all types, raw are the varieties used in this article.

Infographic

Rye vs Peanut 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
3
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%
Peanut
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +33.2%
Contains more SeleniumSelenium +93.1%
Contains more MagnesiumMagnesium +52.7%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +38.2%
Contains more IronIron +74.1%
Contains more CopperCopper +211.7%
Contains more ZincZinc +23.4%
Contains more PhosphorusPhosphorus +13.3%

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.
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%
Peanut
Peanut
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% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +85.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +880%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +182.6%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +18.4%
Contains more FolateFolate +531.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Peanut DV% diff.
Polyunsaturated fat 0.767g 15.558g 99%
Copper 0.367mg 1.144mg 86%
Fats 1.63g 49.24g 73%
Monounsaturated fat 0.208g 24.426g 61%
Folate 38µg 240µg 51%
Vitamin E 0.85mg 8.33mg 50%
Vitamin B3 4.27mg 12.066mg 49%
Protein 10.34g 25.8g 31%
Manganese 2.577mg 1.934mg 28%
Saturated fat 0.197g 6.279g 28%
Vitamin B1 0.316mg 0.64mg 27%
Fiber 15.1g 8.5g 26%
Iron 2.63mg 4.58mg 24%
Carbs 75.86g 16.13g 20%
Magnesium 110mg 168mg 14%
Selenium 13.9µg 7.2µg 12%
Calories 338kcal 567kcal 11%
Vitamin B2 0.251mg 0.135mg 9%
Calcium 24mg 92mg 7%
Potassium 510mg 705mg 6%
Zinc 2.65mg 3.27mg 6%
Phosphorus 332mg 376mg 6%
Vitamin B5 1.456mg 1.767mg 6%
Vitamin K 5.9µg 0µg 5%
Vitamin B6 0.294mg 0.348mg 4%
Choline 30.4mg 52.5mg 4%
Sodium 2mg 18mg 1%
Protein per 100 calories 3.1g 4.6g N/A
Calories per 10 g protein 327kcal 220kcal N/A
Weight per 100 calories 30g 18g N/A
Unsaturated / Saturated Fat ratio 4.9 6.4 N/A
Net carbs 60.76g 7.63g N/A
Sugar 0.98g 4.72g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.25mg 0%
Threonine 0.289mg 0.883mg 0%
Isoleucine 0.208mg 0.907mg 0%
Leucine 0.563mg 1.672mg 0%
Lysine 0.286mg 0.926mg 0%
Methionine 0.153mg 0.317mg 0%
Phenylalanine 0.435mg 1.377mg 0%
Valine 0.317mg 1.082mg 0%
Histidine 0.189mg 0.652mg 0%
Fructose 0.11g 0%

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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +370.3%
Contains more WaterWater +63.1%
Contains more ProteinProtein +149.5%
Contains more FatsFats +2920.9%
Contains more OtherOther +48.4%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +11643.3%
Contains more Poly. FatPolyunsaturated fat +1928.4%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.