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  6. Brown rice vs. Rye

Brown rice vs. Rye — In-Depth Nutrition Comparison

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How are Brown rice and Rye different?

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B5, Zinc, Magnesium, Selenium, and Vitamin B2 than Brown rice.
  • Daily need coverage for Manganese from Rye is 70% higher.

Rice, brown, long-grain, cooked and Rye grain are the varieties used in this article.

Infographic

Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +182.1%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +493%
Contains more IronIron +369.6%
Contains more CopperCopper +246.2%
Contains more ZincZinc +273.2%
Contains more PhosphorusPhosphorus +222.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +164.6%
Contains more SeleniumSelenium +139.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Rye
Rye
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +283.2%
Contains more Vitamin B6Vitamin B6 +139%
Contains more Vitamin KVitamin K +2850%
Contains more FolateFolate +322.2%
Contains more CholineCholine +230.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Rye
Rye
4
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 WaterWater +562.9%
Contains more ProteinProtein +277.4%
Contains more FatsFats +68%
Contains more CarbsCarbs +196.6%
Contains more OtherOther +256.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Rye
Rye
2
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated Fat +77.4%
Contains less Sat. FatSaturated Fat -24.2%
Contains more Poly. FatPolyunsaturated fat +109.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +195.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Rye Opinion
Calories 123kcal 338kcal Rye
Protein 2.74g 10.34g Rye
Fats 0.97g 1.63g Rye
Net carbs 23.98g 60.76g Rye
Carbs 25.58g 75.86g Rye
Magnesium 39mg 110mg Rye
Calcium 3mg 24mg Rye
Potassium 86mg 510mg Rye
Iron 0.56mg 2.63mg Rye
Sugar 0.24g 0.98g Brown rice
Fiber 1.6g 15.1g Rye
Copper 0.106mg 0.367mg Rye
Zinc 0.71mg 2.65mg Rye
Starch 24.79g Brown rice
Phosphorus 103mg 332mg Rye
Sodium 4mg 2mg Rye
Vitamin A 0IU 11IU Rye
Vitamin A 0µg 1µg Rye
Vitamin E 0.17mg 0.85mg Rye
Manganese 0.974mg 2.577mg Rye
Selenium 5.8µg 13.9µg Rye
Vitamin B1 0.178mg 0.316mg Rye
Vitamin B2 0.069mg 0.251mg Rye
Vitamin B3 2.561mg 4.27mg Rye
Vitamin B5 0.38mg 1.456mg Rye
Vitamin B6 0.123mg 0.294mg Rye
Vitamin K 0.2µg 5.9µg Rye
Folate 9µg 38µg Rye
Choline 9.2mg 30.4mg Rye
Saturated Fat 0.26g 0.197g Rye
Monounsaturated Fat 0.369g 0.208g Brown rice
Polyunsaturated fat 0.366g 0.767g Rye
Tryptophan 0.033mg 0.108mg Rye
Threonine 0.095mg 0.289mg Rye
Isoleucine 0.109mg 0.208mg Rye
Leucine 0.214mg 0.563mg Rye
Lysine 0.099mg 0.286mg Rye
Methionine 0.058mg 0.153mg Rye
Phenylalanine 0.133mg 0.435mg Rye
Valine 0.151mg 0.317mg Rye
Histidine 0.066mg 0.189mg Rye
Fructose 0g 0.11g Rye
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
35%
Rye
Minerals Daily Need Coverage Score
32%
Brown rice
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
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?
Brown rice
Brown rice is lower in Sugar (difference - 0.74g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.