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Arborio rice vs Rye - In-Depth Nutrition Comparison

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A recap on differences between Arborio rice and Rye

  • Arborio rice has less Manganese, Phosphorus, Copper, Magnesium, Vitamin B5, Zinc, Vitamin B6, Vitamin B2, Vitamin B3, and Iron.
  • Rye covers your daily Manganese needs 97% more than Arborio rice.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Rye grain.

Infographic

Arborio rice vs Rye infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Iron +80.1%
Contains more Calcium +2300%
Contains more Potassium +1861.5%
Contains more Magnesium +1275%
Contains more Copper +409.7%
Contains more Zinc +562.5%
Contains more Phosphorus +906.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains less Sodium -100%
Contains more Iron +80.1%
Contains more Calcium +2300%
Contains more Potassium +1861.5%
Contains more Magnesium +1275%
Contains more Copper +409.7%
Contains more Zinc +562.5%
Contains more Phosphorus +906.1%

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
:
8
Rye
Contains more Folate +55.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +1468.8%
Contains more Vitamin B3 +186%
Contains more Vitamin B5 +266.8%
Contains more Vitamin B6 +398.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Folate +55.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +1468.8%
Contains more Vitamin B3 +186%
Contains more Vitamin B5 +266.8%
Contains more Vitamin B6 +398.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Arborio rice
36
Rye
Mineral Summary Score
14
Arborio rice
71
Rye

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 food.
Protein
14%
Arborio rice
62%
Rye
Carbohydrates
29%
Arborio rice
76%
Rye
Fats
1%
Arborio rice
8%
Rye

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 35)
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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.146g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Arborio rice Rye Opinion
Calories 130 338 Rye
Protein 2.36 10.34 Rye
Fats 0.19 1.63 Rye
Vitamin C 0 0
Carbs 28.73 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 2.63 Rye
Calcium 1 24 Rye
Potassium 26 510 Rye
Magnesium 8 110 Rye
Sugar 0.98 Arborio rice
Fiber 15.1 Rye
Copper 0.072 0.367 Rye
Zinc 0.4 2.65 Rye
Starch
Phosphorus 33 332 Rye
Sodium 0 2 Arborio rice
Vitamin A 0 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.164 0.316 Rye
Vitamin B2 0.016 0.251 Rye
Vitamin B3 1.493 4.27 Rye
Vitamin B5 0.397 1.456 Rye
Vitamin B6 0.059 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 59 38 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 0.051 0.197 Arborio rice
Monounsaturated Fat 0.058 0.208 Rye
Polyunsaturated fat 0.05 0.767 Rye
Tryptophan 0.027 0.108 Rye
Threonine 0.084 0.289 Rye
Isoleucine 0.102 0.208 Rye
Leucine 0.195 0.563 Rye
Lysine 0.085 0.286 Rye
Methionine 0.056 0.153 Rye
Phenylalanine 0.126 0.435 Rye
Valine 0.144 0.317 Rye
Histidine 0.056 0.189 Rye
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.