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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, Magnesium, Vitamin B5, Zinc, Vitamin B2, Iron, and Vitamin B3.
  • Rye's daily need coverage for Manganese is 92% more.

We used Rice, white, long-grain, regular, enriched, cooked and Rye grain types in this article.

Infographic

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
Rice
1
:
7
Rye
Contains less Sodium -50%
Contains more Calcium +140%
Contains more Iron +119.2%
Contains more Magnesium +816.7%
Contains more Phosphorus +672.1%
Contains more Potassium +1357.1%
Contains more Zinc +440.8%
Contains more Copper +431.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains less Sodium -50%
Contains more Calcium +140%
Contains more Iron +119.2%
Contains more Magnesium +816.7%
Contains more Phosphorus +672.1%
Contains more Potassium +1357.1%
Contains more Zinc +440.8%
Contains more Copper +431.9%

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
Rice
1
:
8
Rye
Contains more Folate +52.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +93.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +189.3%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 Folate +52.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +93.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +189.3%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +∞%

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.
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

All nutrients comparison - raw data values

Nutrient Rice Rye Opinion
Net carbs 27.77g 60.76g Rye
Protein 2.69g 10.34g Rye
Fats 0.28g 1.63g Rye
Carbs 28.17g 75.86g Rye
Calories 130kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar 0.05g 0.98g Rice
Fiber 0.4g 15.1g Rye
Calcium 10mg 24mg Rye
Iron 1.2mg 2.63mg Rye
Magnesium 12mg 110mg Rye
Phosphorus 43mg 332mg Rye
Potassium 35mg 510mg Rye
Sodium 1mg 2mg Rice
Zinc 0.49mg 2.65mg Rye
Copper 0.069mg 0.367mg Rye
Vitamin A 0IU 11IU Rye
Vitamin E 0.04mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.163mg 0.316mg Rye
Vitamin B2 0.013mg 0.251mg Rye
Vitamin B3 1.476mg 4.27mg Rye
Vitamin B5 0.39mg 1.456mg Rye
Vitamin B6 0.093mg 0.294mg Rye
Folate 58µg 38µg Rice
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.9µg Rye
Tryptophan 0.031mg 0.108mg Rye
Threonine 0.096mg 0.289mg Rye
Isoleucine 0.116mg 0.208mg Rye
Leucine 0.222mg 0.563mg Rye
Lysine 0.097mg 0.286mg Rye
Methionine 0.063mg 0.153mg Rye
Phenylalanine 0.144mg 0.435mg Rye
Valine 0.164mg 0.317mg Rye
Histidine 0.063mg 0.189mg Rye
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.197g Rice
Monounsaturated Fat 0.088g 0.208g Rye
Polyunsaturated fat 0.076g 0.767g Rye

Which food is preferable for your diet?

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

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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
Rice
36
Rye
Mineral Summary Score
14
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
16%
Rice
62%
Rye
Carbohydrates
28%
Rice
76%
Rye
Fats
1%
Rice
8%
Rye

Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 26)
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?
Rice
Rice is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.12g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.