Rye vs. Soybean — In-Depth Nutrition Comparison

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Differences between rye and soybeans

Rye has more manganese, fiber, vitamin B5, vitamin B3, zinc, vitamin B1, phosphorus, and selenium, while soybeans have more iron and vitamin K.
Rye's daily need coverage for manganese is 76% higher.
Soybeans contain 11 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while soybeans contain 0.399mg.
Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of rye is 34.

The food types used in this comparison are Rye grain and Soybeans, mature cooked, boiled, without salt.

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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.

Rye

Soybean

Contains more MagnesiumMagnesium	+27.9%
Contains more ZincZinc	+130.4%
Contains more PhosphorusPhosphorus	+35.5%
Contains more ManganeseManganese	+212.7%
Contains more SeleniumSelenium	+90.4%

Contains more CalciumCalcium	+325%
Contains more IronIron	+95.4%
Contains more CopperCopper	+10.9%
Contains less SodiumSodium	-50%

~equal in Potassium ~515mg

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

Soybean

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B1Vitamin B1	+103.9%
Contains more Vitamin B3Vitamin B3	+970.2%
Contains more Vitamin B5Vitamin B5	+713.4%
Contains more Vitamin B6Vitamin B6	+25.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+13.5%
Contains more Vitamin KVitamin K	+225.4%
Contains more FolateFolate	+42.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.577mg	0.824mg	76%
Fiber	15.1g	6g	36%
Iron	2.63mg	5.14mg	31%
Polyunsaturated fat	0.767g	5.064g	29%
Vitamin B5	1.456mg	0.179mg	26%
Vitamin B3	4.27mg	0.399mg	24%
Carbs	75.86g	8.36g	23%
Protein	10.34g	18.21g	16%
Zinc	2.65mg	1.15mg	14%
Vitamin B1	0.316mg	0.155mg	13%
Phosphorus	332mg	245mg	12%
Selenium	13.9µg	7.3µg	12%
Fats	1.63g	8.97g	11%
Vitamin K	5.9µg	19.2µg	11%
Calories	338kcal	172kcal	8%
Calcium	24mg	102mg	8%
Magnesium	110mg	86mg	6%
Vitamin B6	0.294mg	0.234mg	5%
Saturated fat	0.197g	1.297g	5%
Copper	0.367mg	0.407mg	4%
Folate	38µg	54µg	4%
Monounsaturated fat	0.208g	1.981g	4%
Vitamin E	0.85mg	0.35mg	3%
Vitamin B2	0.251mg	0.285mg	3%
Choline	30.4mg	47.5mg	3%
Vitamin C	0mg	1.7mg	2%
Protein per 100 calories	3.1g	11g	N/A
Calories per 10 g protein	327kcal	94kcal	N/A
Weight per 100 calories	30g	58g	N/A
Unsaturated / Saturated Fat ratio	4.9	5.4	N/A
Net carbs	60.76g	2.36g	N/A
Potassium	510mg	515mg	0%
Sugar	0.98g	3g	N/A
Sodium	2mg	1mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.108mg	0.242mg	0%
Threonine	0.289mg	0.723mg	0%
Isoleucine	0.208mg	0.807mg	0%
Leucine	0.563mg	1.355mg	0%
Lysine	0.286mg	1.108mg	0%
Methionine	0.153mg	0.224mg	0%
Phenylalanine	0.435mg	0.869mg	0%
Valine	0.317mg	0.831mg	0%
Histidine	0.189mg	0.449mg	0%
Fructose	0.11g		0%