Rye grain vs Soy: How To Choose?

This article explains the key similarities and differences between rye grain and soy, foods from the grains and legumes food groups. Read on to learn more about the rye grain vs soy comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 8, 2023.

Although rye grain and soy belong to different food groups, while rye grain belong is a grain, and soy belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares rye grain and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how rye grain and soy compare specifically.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Rye grain vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rye grain vs soy.

This comparison will start by comparing the caloric value of rye grain and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Rye grainSoy
Energy338 kcal446 kcal
Carbs75.9 g30.2 g
Sugar0.98 g7.33 g
Fiber15.1 g9.3 g
Protein10.3 g36.5 g
Fat1.63 g19.9 g
Saturated Fat0.197 g2.88 g

Rye grain vs Soy Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing rye grain vs soy for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both rye grain and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Rye grain vs Soy Protein

Legumes and most legume products, including rye grain and soy, are important sources of plant-based protein.

Soy offer around 72% more protein than rye grain.

Soy have 36.5 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in rye grain and soy.

The total amount of carbohydrates is around 60% higher in rye grain than in soy. It have 75.9 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in rye grain than in soy, 86% precisely.

One handful of rye grain (28 grams) contains 0.3 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in rye grain and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.2 grams of fiber per portion, rye grain is a better source of fiber than soy which rye grain offers 2.6 grams per portion.

Rye grain vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, rye grain and soy are low in fat.

Fats in rye grain and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in rye grain and soy:

  • Rye grain: 1.6 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, rye grain is 93% lower in saturated fats.

Rye grain and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Rye grain vs Soy Vitamins Content

This section will discuss the vitamin content of rye grain and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Rye grain has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Rye grain and soy contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin E.

The following table shows the exact amount of vitamins rye grain and soy contain side by side, so you can easily compare them.

Rye grainSoy
Vitamin A11 IU22 IU
Vitamin C06 mg
Vitamin D00
Vitamin B1 (Thiamine)0.316 mg0.874 mg
Vitamin B2 (Riboflavin)0.251 mg0.87 mg
Vitamin B3 (Niacin)4.27 mg1.62 mg
Vitamin B5 (Pantothenic acid)1.46 mg0.793 mg
Vitamin B6 (Pyroxidine)0.294 mg0.377 mg
Vitamin B9 (Folate)38 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.85 mg
Vitamin K5.9 µg47 µg

Rye grain vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the rye grain and soy comparison focuses on their mineral content.

Rye grain is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, and zinc than soy.

On the other hand, soy are a higher amount of manganese.

Rye grain and soy contain the same amount of sodium.

Check out the table below to learn how rye grain and soy compare when it comes to mineral content.

Rye grainSoy
Calcium24 mg277 mg
Copper0.367 mg1.66 mg
Fluoride02.2 µg
Iron2.63 mg15.7 mg
Magnesium110 mg280 mg
Manganese2.58 mg2.52 mg
Phosphorus332 mg704 mg
Potassium510 mg1800 mg
Selenium13.9 µg17.8 µg
Sodium2 mg2 mg
Zinc2.65 mg4.89 mg

The Final Word

Rye grain and soy are highly nutritious and a great addition to a plant-based diet.

Both rye grain and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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