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Rye vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 15)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.93g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.12g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Rye
10
Rice
Mineral Summary Score
48
Rye
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
1
Rice
Contains more Iron +119.2%
Contains more Calcium +140%
Contains more Potassium +1357.1%
Contains more Magnesium +816.7%
Contains more Copper +431.9%
Contains more Zinc +440.8%
Contains more Phosphorus +672.1%
Contains less Sodium -50%
Contains more Iron +119.2%
Contains more Calcium +140%
Contains more Potassium +1357.1%
Contains more Magnesium +816.7%
Contains more Copper +431.9%
Contains more Zinc +440.8%
Contains more Phosphorus +672.1%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
1
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +93.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +189.3%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +93.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +189.3%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +∞%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Rye
16%
Rice
Carbohydrates
76%
Rye
28%
Rice
Fats
8%
Rye
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Rice Opinion
Calories 338 130 Rye
Protein 10.34 2.69 Rye
Fats 1.63 0.28 Rye
Vitamin C 0 0
Carbs 75.86 28.17 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 1.2 Rye
Calcium 24 10 Rye
Potassium 510 35 Rye
Magnesium 110 12 Rye
Sugars 0.98 0.05 Rye
Fiber 15.1 0.4 Rye
Copper 0.367 0.069 Rye
Zinc 2.65 0.49 Rye
Starch
Phosphorus 332 43 Rye
Sodium 2 1 Rice
Vitamin A 11 0 Rye
Vitamin E 0.85 0.04 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.163 Rye
Vitamin B2 0.251 0.013 Rye
Vitamin B3 4.27 1.476 Rye
Vitamin B5 1.456 0.39 Rye
Vitamin B6 0.294 0.093 Rye
Vitamin B12 0 0
Vitamin K 5.9 0 Rye
Folic acid (B9) 0 55 Rice
Trans Fat 0 Rice
Saturated Fat 0.197 0.077 Rice
Monounsaturated Fat 0.208 0.088 Rye
Polyunsaturated fat 0.767 0.076 Rye
Tryptophan 0.108 0.031 Rye
Threonine 0.289 0.096 Rye
Isoleucine 0.208 0.116 Rye
Leucine 0.563 0.222 Rye
Lysine 0.286 0.097 Rye
Methionine 0.153 0.063 Rye
Phenylalanine 0.435 0.144 Rye
Valine 0.317 0.164 Rye
Histidine 0.189 0.063 Rye
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.