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  6. Rye vs. Arborio rice

Rye vs. Arborio rice — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of arborio rice is higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1275%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +1861.5%
Contains more IronIron +80.1%
Contains more CopperCopper +409.7%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +906.1%
Contains more ManganeseManganese +621.8%
Contains more SeleniumSelenium +85.3%
Contains less SodiumSodium -100%

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.
Rye
Rye
9
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%
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.7%
Contains more Vitamin B2Vitamin B2 +1468.8%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin B6Vitamin B6 +398.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +55.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Arborio rice DV% diff.
Manganese 2.577mg 0.357mg 97%
Fiber 15.1g 60%
Phosphorus 332mg 33mg 43%
Copper 0.367mg 0.072mg 33%
Magnesium 110mg 8mg 24%
Vitamin B5 1.456mg 0.397mg 21%
Zinc 2.65mg 0.4mg 20%
Vitamin B2 0.251mg 0.016mg 18%
Vitamin B6 0.294mg 0.059mg 18%
Vitamin B3 4.27mg 1.493mg 17%
Carbs 75.86g 28.73g 16%
Protein 10.34g 2.36g 16%
Iron 2.63mg 1.46mg 15%
Potassium 510mg 26mg 14%
Vitamin B1 0.316mg 0.164mg 13%
Selenium 13.9µg 7.5µg 12%
Calories 338kcal 130kcal 10%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 0.05g 5%
Vitamin K 5.9µg 5%
Folate 38µg 59µg 5%
Calcium 24mg 1mg 2%
Fats 1.63g 0.19g 2%
Saturated fat 0.197g 0.051g 1%
Net carbs 60.76g 28.73g N/A
Sugar 0.98g N/A
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.058g 0%
Tryptophan 0.108mg 0.027mg 0%
Threonine 0.289mg 0.084mg 0%
Isoleucine 0.208mg 0.102mg 0%
Leucine 0.563mg 0.195mg 0%
Lysine 0.286mg 0.085mg 0%
Methionine 0.153mg 0.056mg 0%
Phenylalanine 0.435mg 0.126mg 0%
Valine 0.317mg 0.144mg 0%
Histidine 0.189mg 0.056mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +338.1%
Contains more FatsFats +757.9%
Contains more CarbsCarbs +164%
Contains more OtherOther +726.3%
Contains more WaterWater +546.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +258.6%
Contains more Poly. FatPolyunsaturated fat +1434%
Contains less Sat. FatSaturated fat -74.1%

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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 - 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.