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.
- The glycemic index of arborio rice is higher.
Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Rye grain.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +1275% |
| Contains more CalciumCalcium | +2300% |
| Contains more PotassiumPotassium | +1861.5% |
| Contains more IronIron | +80.1% |
| Contains more CopperCopper | +409.7% |
| Contains more ZincZinc | +562.5% |
| Contains more PhosphorusPhosphorus | +906.1% |
| Contains more ManganeseManganese | +621.8% |
| Contains more SeleniumSelenium | +85.3% |
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.
| Contains more FolateFolate | +55.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.7% |
| Contains more Vitamin B2Vitamin B2 | +1468.8% |
| Contains more Vitamin B3Vitamin B3 | +186% |
| Contains more Vitamin B5Vitamin B5 | +266.8% |
| Contains more Vitamin B6Vitamin B6 | +398.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.357mg | 2.577mg | 97% |
| Fiber | 15.1g | 60% | |
| Phosphorus | 33mg | 332mg | 43% |
| Copper | 0.072mg | 0.367mg | 33% |
| Magnesium | 8mg | 110mg | 24% |
| Vitamin B5 | 0.397mg | 1.456mg | 21% |
| Zinc | 0.4mg | 2.65mg | 20% |
| Vitamin B2 | 0.016mg | 0.251mg | 18% |
| Vitamin B6 | 0.059mg | 0.294mg | 18% |
| Vitamin B3 | 1.493mg | 4.27mg | 17% |
| Carbs | 28.73g | 75.86g | 16% |
| Protein | 2.36g | 10.34g | 16% |
| Iron | 1.46mg | 2.63mg | 15% |
| Potassium | 26mg | 510mg | 14% |
| Vitamin B1 | 0.164mg | 0.316mg | 13% |
| Selenium | 7.5µg | 13.9µg | 12% |
| Calories | 130kcal | 338kcal | 10% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Polyunsaturated fat | 0.05g | 0.767g | 5% |
| Vitamin K | 5.9µg | 5% | |
| Folate | 59µg | 38µg | 5% |
| Calcium | 1mg | 24mg | 2% |
| Fats | 0.19g | 1.63g | 2% |
| Saturated fat | 0.051g | 0.197g | 1% |
| Net carbs | 28.73g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.058g | 0.208g | 0% |
| Tryptophan | 0.027mg | 0.108mg | 0% |
| Threonine | 0.084mg | 0.289mg | 0% |
| Isoleucine | 0.102mg | 0.208mg | 0% |
| Leucine | 0.195mg | 0.563mg | 0% |
| Lysine | 0.085mg | 0.286mg | 0% |
| Methionine | 0.056mg | 0.153mg | 0% |
| Phenylalanine | 0.126mg | 0.435mg | 0% |
| Valine | 0.144mg | 0.317mg | 0% |
| Histidine | 0.056mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more WaterWater | +546.5% |
| Contains more ProteinProtein | +338.1% |
| Contains more FatsFats | +757.9% |
| Contains more CarbsCarbs | +164% |
| Contains more OtherOther | +726.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Mono. FatMonounsaturated fat | +258.6% |
| Contains more Poly. FatPolyunsaturated fat | +1434% |
