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Rice, white, glutinous, unenriched, uncooked vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between rice, white, glutinous, unenriched, uncooked and rye?

  • Rice, white, glutinous, unenriched, uncooked has less manganese, fiber, phosphorus, copper, magnesium, vitamin B2, vitamin B6, vitamin B3, zinc, and iron than rye.
  • Rye's daily need coverage for manganese is 70% higher.

We used Rice, white, glutinous, unenriched, uncooked and Rye grain types in this comparison.

Infographic

Rice, white, glutinous, unenriched, uncooked 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 16% 3.3% 6.8% 60% 57% 33% 30% 0.91% 127% 82%
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 more MagnesiumMagnesium +378.3%
Contains more CalciumCalcium +118.2%
Contains more PotassiumPotassium +562.3%
Contains more IronIron +64.4%
Contains more CopperCopper +114.6%
Contains more ZincZinc +120.8%
Contains more PhosphorusPhosphorus +367.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +164.6%
~equal in Selenium ~13.9µg

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% 0% 0% 45% 13% 40% 49% 25% 0% 0% 5.3% 0%
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more Vitamin B2Vitamin B2 +356.4%
Contains more Vitamin B3Vitamin B3 +99.1%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B6Vitamin B6 +174.8%
Contains more FolateFolate +442.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 82% 10%
Protein: 6.81 g
Fats: 0.55 g
Carbs: 81.68 g
Water: 10.46 g
Other: 0.5 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 ProteinProtein +51.8%
Contains more FatsFats +196.4%
Contains more OtherOther +214%
~equal in Carbs ~75.86g
~equal in Water ~10.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.198 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 -43.7%
Contains more Poly. FatPolyunsaturated fat +287.4%
~equal in Monounsaturated fat ~0.208g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice, white, glutinous, unenriched, uncooked Rye
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice, white, glutinous, unenriched, uncooked Rye DV% diff.
Manganese 0.974mg 2.577mg 70%
Fiber 2.8g 15.1g 49%
Phosphorus 71mg 332mg 37%
Copper 0.171mg 0.367mg 22%
Magnesium 23mg 110mg 21%
Vitamin B2 0.055mg 0.251mg 15%
Vitamin B6 0.107mg 0.294mg 14%
Potassium 77mg 510mg 13%
Iron 1.6mg 2.63mg 13%
Zinc 1.2mg 2.65mg 13%
Vitamin B5 0.824mg 1.456mg 13%
Vitamin B3 2.145mg 4.27mg 13%
Vitamin B1 0.18mg 0.316mg 11%
Folate 7µg 38µg 8%
Protein 6.81g 10.34g 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.198g 0.767g 4%
Calories 370kcal 338kcal 2%
Selenium 15.1µg 13.9µg 2%
Carbs 81.68g 75.86g 2%
Fats 0.55g 1.63g 2%
Calcium 11mg 24mg 1%
Net carbs 78.88g 60.76g N/A
Sugar 0.98g N/A
Sodium 7mg 2mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.111g 0.197g 0%
Monounsaturated fat 0.2g 0.208g 0%
Tryptophan 0.079mg 0.108mg 0%
Threonine 0.244mg 0.289mg 0%
Isoleucine 0.294mg 0.208mg 0%
Leucine 0.563mg 0.563mg 0%
Lysine 0.246mg 0.286mg 0%
Methionine 0.16mg 0.153mg 0%
Phenylalanine 0.364mg 0.435mg 0%
Valine 0.416mg 0.317mg 0%
Histidine 0.16mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice, white, glutinous, unenriched, uncooked Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Rice, white, glutinous, unenriched, uncooked
35%
Rye
Minerals Daily Need Coverage Score
42%
Rice, white, glutinous, unenriched, uncooked
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Rice, white, glutinous, unenriched, uncooked
Rice, white, glutinous, unenriched, uncooked is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Rice, white, glutinous, unenriched, uncooked
Rice, white, glutinous, unenriched, uncooked is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Rice, white, glutinous, unenriched, uncooked
Rice, white, glutinous, unenriched, uncooked is lower in glycemic index (difference - 34)
Which food is cheaper?
Rice, white, glutinous, unenriched, uncooked
Rice, white, glutinous, unenriched, uncooked is cheaper (difference - $0.4)
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. Rice, white, glutinous, unenriched, uncooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168883/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.