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  6. Wheat vs. Rye

Wheat vs. Rye — In-Depth Nutrition Comparison

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Differences between Wheat and Rye

  • Wheat has more Selenium, while Rye has more Manganese, Fiber, Phosphorus, Vitamin B1, Copper, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B3.
  • Rye's daily need coverage for Manganese is 67% higher.
  • Rye contains 2 times less Selenium than Wheat. Wheat contains 31.9µg of Selenium, while Rye contains 13.9µg.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Rye grain.

Infographic

Wheat vs Rye 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.
Wheat
Wheat
1
:
9
Rye
Rye
Contains more Selenium +129.5%
Contains more Calcium +166.7%
Contains more Iron +49.4%
Contains more Magnesium +129.2%
Contains more Phosphorus +125.9%
Contains more Potassium +211%
Contains less Sodium -75%
Contains more Zinc +44%
Contains more Copper +77.3%
Contains more Manganese +150.2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +129.5%
Contains more Calcium +166.7%
Contains more Iron +49.4%
Contains more Magnesium +129.2%
Contains more Phosphorus +125.9%
Contains more Potassium +211%
Contains less Sodium -75%
Contains more Zinc +44%
Contains more Copper +77.3%
Contains more Manganese +150.2%

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.
Wheat
Wheat
0
:
11
Rye
Rye
Contains more Vitamin A +175%
Contains more Vitamin E +254.2%
Contains more Vitamin B1 +232.6%
Contains more Vitamin B2 +736.7%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B6 +320%
Contains more Folate +245.5%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +175%
Contains more Vitamin E +254.2%
Contains more Vitamin B1 +232.6%
Contains more Vitamin B2 +736.7%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B6 +320%
Contains more Folate +245.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Rye
Rye
Contains more Water +514.9%
Contains more Protein +81.1%
Contains more Fats +96.4%
Contains more Carbs +174.9%
Contains more Other +130.9%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +514.9%
Contains more Protein +81.1%
Contains more Fats +96.4%
Contains more Carbs +174.9%
Contains more Other +130.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Rye
Rye
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +147.6%
Contains more Polyunsaturated fat +215.6%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +147.6%
Contains more Polyunsaturated fat +215.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Rye
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wheat Rye Opinion
Net carbs 23.3g 60.76g Rye
Protein 5.71g 10.34g Rye
Fats 0.83g 1.63g Rye
Carbs 27.6g 75.86g Rye
Calories 132kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 3.07g 0.98g Rye
Fiber 4.3g 15.1g Rye
Calcium 9mg 24mg Rye
Iron 1.76mg 2.63mg Rye
Magnesium 48mg 110mg Rye
Phosphorus 147mg 332mg Rye
Potassium 164mg 510mg Rye
Sodium 8mg 2mg Rye
Zinc 1.84mg 2.65mg Rye
Copper 0.207mg 0.367mg Rye
Manganese 1.03mg 2.577mg Rye
Selenium 31.9µg 13.9µg Wheat
Vitamin A 4IU 11IU Rye
Vitamin A RAE 1µg Rye
Vitamin E 0.24mg 0.85mg Rye
Vitamin B1 0.095mg 0.316mg Rye
Vitamin B2 0.03mg 0.251mg Rye
Vitamin B3 2.305mg 4.27mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.07mg 0.294mg Rye
Folate 11µg 38µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.051mg 0.108mg Rye
Threonine 0.172mg 0.289mg Rye
Isoleucine 0.22mg 0.208mg Wheat
Leucine 0.432mg 0.563mg Rye
Lysine 0.161mg 0.286mg Rye
Methionine 0.097mg 0.153mg Rye
Phenylalanine 0.3mg 0.435mg Rye
Valine 0.267mg 0.317mg Rye
Histidine 0.147mg 0.189mg Rye
Trans Fat 0.002g 0g Rye
Saturated Fat 0.077g 0.197g Wheat
Monounsaturated Fat 0.084g 0.208g Rye
Polyunsaturated fat 0.243g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Wheat
36%
Rye
Minerals Daily Need Coverage Score
61%
Wheat
98%
Rye

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.12g)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.