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  6. Rye flour, dark vs. Wild rice raw

Rye flour, dark vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between rye flour, dark and wild rice raw

  • Rye flour, dark has more manganese, fiber, iron, selenium, vitamin B1, vitamin E, phosphorus, and potassium, while wild rice raw has more folate and vitamin B3.
  • Rye flour, dark's daily need coverage for manganese is 206% higher.
  • Wild rice raw contains 6 times less Selenium than rye flour, dark. Rye flour, dark contains 18µg of Selenium, while wild rice raw contains 2.8µg.

The food types used in this comparison are Rye flour, dark and Wild rice, raw.

Infographic

Rye flour, dark vs Wild rice raw 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 114% 11% 63% 186% 187% 137% 214% 0.26% 791% 98%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +76.2%
Contains more PotassiumPotassium +67.9%
Contains more IronIron +153.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +356.1%
Contains more SeleniumSelenium +542.9%
Contains more MagnesiumMagnesium +10.6%
Contains more ZincZinc +18.3%
~equal in Copper ~0.524mg

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% 0.66% 55% 0% 79% 58% 80% 87% 102% 0% 15% 25% 17%
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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin EVitamin E +232.9%
Contains more Vitamin B1Vitamin B1 +174.8%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin KVitamin K +210.5%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more FolateFolate +187.9%
Contains more CholineCholine +15.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 2% 69% 11% 2%
Protein: 15.91 g
Fats: 2.22 g
Carbs: 68.63 g
Water: 10.75 g
Other: 2.49 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +105.6%
Contains more WaterWater +38.5%
Contains more OtherOther +62.7%
~equal in Protein ~14.73g
~equal in Carbs ~74.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 18% 65%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.284 g
Polyunsaturated fat: Poly. Fat 1.046 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +78.6%
Contains more Poly. FatPolyunsaturated fat +54.7%
Contains less Sat. FatSaturated Fat -42%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 9% 10% 3%
Starch: 0 g
Sucrose: 1.8 g
Glucose: 0.22 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +168.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~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.
Rye flour, dark Wild rice raw
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye flour, dark Wild rice raw Opinion
Calories 325kcal 357kcal Wild rice raw
Protein 15.91g 14.73g Rye flour, dark
Fats 2.22g 1.08g Rye flour, dark
Net carbs 44.83g 68.7g Wild rice raw
Carbs 68.63g 74.9g Wild rice raw
Magnesium 160mg 177mg Wild rice raw
Calcium 37mg 21mg Rye flour, dark
Potassium 717mg 427mg Rye flour, dark
Iron 4.97mg 1.96mg Rye flour, dark
Sugar 2.31g 2.5g Rye flour, dark
Fiber 23.8g 6.2g Rye flour, dark
Copper 0.56mg 0.524mg Rye flour, dark
Zinc 5.04mg 5.96mg Wild rice raw
Phosphorus 499mg 433mg Rye flour, dark
Sodium 2mg 7mg Rye flour, dark
Vitamin A 11IU 19IU Wild rice raw
Vitamin A 1µg 1µg
Vitamin E 2.73mg 0.82mg Rye flour, dark
Manganese 6.062mg 1.329mg Rye flour, dark
Selenium 18µg 2.8µg Rye flour, dark
Vitamin B1 0.316mg 0.115mg Rye flour, dark
Vitamin B2 0.251mg 0.262mg Wild rice raw
Vitamin B3 4.27mg 6.733mg Wild rice raw
Vitamin B5 1.456mg 1.074mg Rye flour, dark
Vitamin B6 0.443mg 0.391mg Rye flour, dark
Vitamin K 5.9µg 1.9µg Rye flour, dark
Folate 33µg 95µg Wild rice raw
Choline 30.4mg 35mg Wild rice raw
Saturated Fat 0.269g 0.156g Wild rice raw
Monounsaturated Fat 0.284g 0.159g Rye flour, dark
Polyunsaturated fat 1.046g 0.676g Rye flour, dark
Tryptophan 0.18mg 0.179mg Rye flour, dark
Threonine 0.49mg 0.469mg Rye flour, dark
Isoleucine 0.353mg 0.618mg Wild rice raw
Leucine 0.857mg 1.018mg Wild rice raw
Lysine 0.338mg 0.629mg Wild rice raw
Methionine 0.199mg 0.438mg Wild rice raw
Phenylalanine 0.646mg 0.721mg Wild rice raw
Valine 0.498mg 0.858mg Wild rice raw
Histidine 0.233mg 0.384mg Wild rice raw
Fructose 0.23g Rye flour, dark

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye flour, dark Wild rice raw
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
40%
Rye flour, dark
37%
Wild rice raw
Minerals Daily Need Coverage Score
180%
Rye flour, dark
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.113g)
Which food is lower in Sugar?
Rye flour, dark
Rye flour, dark is lower in Sugar (difference - 0.19g)
Which food contains less Sodium?
Rye flour, dark
Rye flour, dark contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye flour, dark
Rye flour, dark is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Rye flour, dark
Rye flour, dark is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye flour, dark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168885/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.