Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rye vs Arborio rice - In-Depth Nutrition Comparison

Compare

A recap on differences between Rye and Arborio rice

  • Arborio rice has less Manganese, Phosphorus, Copper, Magnesium, Vitamin B5, Zinc, Vitamin B6, Vitamin B2, Vitamin B3, and Iron.
  • Rye covers your daily Manganese needs 97% more than Arborio rice.
  • Arborio rice contains 16 times less Vitamin B2 than Rye. Rye contains 0.251mg of Vitamin B2, while Arborio rice contains 0.016mg.

Food varieties used in this article are Rye grain and Rice, white, short-grain, enriched, cooked.

Infographic

Rye vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2300%
Contains more Iron +80.1%
Contains more Magnesium +1275%
Contains more Phosphorus +906.1%
Contains more Potassium +1861.5%
Contains more Zinc +562.5%
Contains more Copper +409.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +2300%
Contains more Iron +80.1%
Contains more Magnesium +1275%
Contains more Phosphorus +906.1%
Contains more Potassium +1861.5%
Contains more Zinc +562.5%
Contains more Copper +409.7%
Contains less Sodium -100%

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
Rye
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +1468.8%
Contains more Vitamin B3 +186%
Contains more Vitamin B5 +266.8%
Contains more Vitamin B6 +398.3%
Contains more Folate +55.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +92.7%
Contains more Vitamin B2 +1468.8%
Contains more Vitamin B3 +186%
Contains more Vitamin B5 +266.8%
Contains more Vitamin B6 +398.3%
Contains more Folate +55.3%

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.
Rye Arborio rice
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 Rye Arborio rice Opinion
Net carbs 60.76g 28.73g Rye
Protein 10.34g 2.36g Rye
Fats 1.63g 0.19g Rye
Carbs 75.86g 28.73g Rye
Calories 338kcal 130kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Arborio rice
Fiber 15.1g g Rye
Calcium 24mg 1mg Rye
Iron 2.63mg 1.46mg Rye
Magnesium 110mg 8mg Rye
Phosphorus 332mg 33mg Rye
Potassium 510mg 26mg Rye
Sodium 2mg 0mg Arborio rice
Zinc 2.65mg 0.4mg Rye
Copper 0.367mg 0.072mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.164mg Rye
Vitamin B2 0.251mg 0.016mg Rye
Vitamin B3 4.27mg 1.493mg Rye
Vitamin B5 1.456mg 0.397mg Rye
Vitamin B6 0.294mg 0.059mg Rye
Folate 38µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.027mg Rye
Threonine 0.289mg 0.084mg Rye
Isoleucine 0.208mg 0.102mg Rye
Leucine 0.563mg 0.195mg Rye
Lysine 0.286mg 0.085mg Rye
Methionine 0.153mg 0.056mg Rye
Phenylalanine 0.435mg 0.126mg Rye
Valine 0.317mg 0.144mg Rye
Histidine 0.189mg 0.056mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 0.197g 0.051g Arborio rice
Monounsaturated Fat 0.208g 0.058g Rye
Polyunsaturated fat 0.767g 0.05g Rye

Which food is preferable for your diet?

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

People also compare

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
36
Rye
13
Arborio rice
Mineral Summary Score
71
Rye
14
Arborio rice

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
62%
Rye
14%
Arborio rice
Carbohydrates
76%
Rye
29%
Arborio rice
Fats
8%
Rye
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 35)
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?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.146g)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.