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Rice vs. Rye — In-Depth Nutrition Comparison

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What are the differences between rice and rye?

  • Rye is richer than rice in manganese, fiber, phosphorus, copper, iron, vitamin B1, vitamin B3, magnesium, vitamin B5, and zinc.
  • Rye's daily need coverage for manganese is 92% more.
  • The glycemic index of rye is lower.

We used Rice, white, long-grain, regular, unenriched, cooked without salt and Rye grain types in this article.

Infographic

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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Rye
Rye
9
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +1357.1%
Contains more IronIron +1215%
Contains more CopperCopper +431.9%
Contains more ZincZinc +440.8%
Contains more PhosphorusPhosphorus +672.1%
Contains more ManganeseManganese +446%
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.
Rice
Rice
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 5% 3% 7.5% 23% 21% 0% 0% 2.3%
Rye
Rye
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2025%
Contains more Vitamin B1Vitamin B1 +1480%
Contains more Vitamin B2Vitamin B2 +1830.8%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin B6Vitamin B6 +216.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Rye DV% diff.
Manganese 0.472mg 2.577mg 92%
Fiber 0.4g 15.1g 59%
Phosphorus 43mg 332mg 41%
Copper 0.069mg 0.367mg 33%
Iron 0.2mg 2.63mg 30%
Vitamin B1 0.02mg 0.316mg 25%
Vitamin B3 0.4mg 4.27mg 24%
Magnesium 12mg 110mg 23%
Vitamin B5 0.39mg 1.456mg 21%
Zinc 0.49mg 2.65mg 20%
Vitamin B2 0.013mg 0.251mg 18%
Carbs 28.17g 75.86g 16%
Protein 2.69g 10.34g 15%
Vitamin B6 0.093mg 0.294mg 15%
Potassium 35mg 510mg 14%
Selenium 7.5µg 13.9µg 12%
Calories 130kcal 338kcal 10%
Folate 3µg 38µg 9%
Vitamin E 0.04mg 0.85mg 5%
Vitamin K 0µg 5.9µg 5%
Choline 2.1mg 30.4mg 5%
Polyunsaturated fat 0.076g 0.767g 5%
Fats 0.28g 1.63g 2%
Calcium 10mg 24mg 1%
Saturated fat 0.077g 0.197g 1%
Protein per 100 calories 2.1g 3.1g N/A
Calories per 10 g protein 483kcal 327kcal N/A
Weight per 100 calories 77g 30g N/A
Net carbs 27.77g 60.76g N/A
Sugar 0.05g 0.98g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.088g 0.208g 0%
Tryptophan 0.031mg 0.108mg 0%
Threonine 0.096mg 0.289mg 0%
Isoleucine 0.116mg 0.208mg 0%
Leucine 0.222mg 0.563mg 0%
Lysine 0.097mg 0.286mg 0%
Methionine 0.063mg 0.153mg 0%
Phenylalanine 0.144mg 0.435mg 0%
Valine 0.164mg 0.317mg 0%
Histidine 0.063mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +545.7%
Contains more ProteinProtein +284.4%
Contains more FatsFats +482.1%
Contains more CarbsCarbs +169.3%
Contains more OtherOther +273.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +909.2%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.