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Rye vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 1.52g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Wild 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
23
Wild rice
Mineral Summary Score
48
Rye
67
Wild 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
4
:
Contains more Iron +34.2%
Contains more Calcium +14.3%
Contains more Potassium +19.4%
Contains less Sodium -71.4%
Contains more Magnesium +60.9%
Contains more Copper +42.8%
Contains more Zinc +124.9%
Contains more Phosphorus +30.4%
Contains more Iron +34.2%
Contains more Calcium +14.3%
Contains more Potassium +19.4%
Contains less Sodium -71.4%
Contains more Magnesium +60.9%
Contains more Copper +42.8%
Contains more Zinc +124.9%
Contains more Phosphorus +30.4%

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
4
:
Contains more Vitamin B1 +174.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin K +210.5%
Contains more Vitamin A +72.7%
Contains more Vitamin B3 +57.7%
Contains more Vitamin B6 +33%
Equal in Vitamin E - 0.82
Equal in Vitamin B2 - 0.262
Contains more Vitamin B1 +174.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin K +210.5%
Contains more Vitamin A +72.7%
Contains more Vitamin B3 +57.7%
Contains more Vitamin B6 +33%
Equal in Vitamin E - 0.82
Equal in Vitamin B2 - 0.262

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
88%
Wild rice
Carbohydrates
76%
Rye
75%
Wild rice
Fats
8%
Rye
5%
Wild 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 Wild rice Opinion
Calories 338 357 Wild rice
Protein 10.34 14.73 Wild rice
Fats 1.63 1.08 Rye
Vitamin C 0 0
Carbs 75.86 74.9 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 1.96 Rye
Calcium 24 21 Rye
Potassium 510 427 Rye
Magnesium 110 177 Wild rice
Sugars 0.98 2.5 Wild rice
Fiber 15.1 6.2 Rye
Copper 0.367 0.524 Wild rice
Zinc 2.65 5.96 Wild rice
Starch
Phosphorus 332 433 Wild rice
Sodium 2 7 Rye
Vitamin A 11 19 Wild rice
Vitamin E 0.85 0.82 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.115 Rye
Vitamin B2 0.251 0.262 Wild rice
Vitamin B3 4.27 6.733 Wild rice
Vitamin B5 1.456 1.074 Rye
Vitamin B6 0.294 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 5.9 1.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.197 0.156 Wild rice
Monounsaturated Fat 0.208 0.159 Rye
Polyunsaturated fat 0.767 0.676 Rye
Tryptophan 0.108 0.179 Wild rice
Threonine 0.289 0.469 Wild rice
Isoleucine 0.208 0.618 Wild rice
Leucine 0.563 1.018 Wild rice
Lysine 0.286 0.629 Wild rice
Methionine 0.153 0.438 Wild rice
Phenylalanine 0.435 0.721 Wild rice
Valine 0.317 0.858 Wild rice
Histidine 0.189 0.384 Wild rice
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.