Rye vs. Rice — In-Depth Nutrition Comparison
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What are the differences between rye and rice?
- 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.
- Rye has 38 times more fiber than rice. While rye has 15.1g of fiber, rice has only 0.4g.
- The glycemic index of rye is lower.
We used Rye grain and Rice, white, long-grain, regular, enriched, cooked types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +816.7% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +1357.1% |
| Contains more IronIron | +119.2% |
| Contains more CopperCopper | +431.9% |
| Contains more ZincZinc | +440.8% |
| Contains more PhosphorusPhosphorus | +672.1% |
| Contains more ManganeseManganese | +446% |
| Contains more SeleniumSelenium | +85.3% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2025% |
| Contains more Vitamin B1Vitamin B1 | +93.9% |
| Contains more Vitamin B2Vitamin B2 | +1830.8% |
| Contains more Vitamin B3Vitamin B3 | +189.3% |
| Contains more Vitamin B5Vitamin B5 | +273.3% |
| Contains more Vitamin B6Vitamin B6 | +216.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1347.6% |
| Contains more FolateFolate | +52.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +284.4% |
| Contains more FatsFats | +482.1% |
| Contains more CarbsCarbs | +169.3% |
| Contains more OtherOther | +273.8% |
| Contains more WaterWater | +545.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +136.4% |
| Contains more Poly. FatPolyunsaturated fat | +909.2% |
| Contains less Sat. FatSaturated fat | -60.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.577mg | 0.472mg | 92% |
| Fiber | 15.1g | 0.4g | 59% |
| Phosphorus | 332mg | 43mg | 41% |
| Copper | 0.367mg | 0.069mg | 33% |
| Magnesium | 110mg | 12mg | 23% |
| Vitamin B5 | 1.456mg | 0.39mg | 21% |
| Zinc | 2.65mg | 0.49mg | 20% |
| Vitamin B2 | 0.251mg | 0.013mg | 18% |
| Iron | 2.63mg | 1.2mg | 18% |
| Vitamin B3 | 4.27mg | 1.476mg | 17% |
| Carbs | 75.86g | 28.17g | 16% |
| Vitamin B6 | 0.294mg | 0.093mg | 15% |
| Protein | 10.34g | 2.69g | 15% |
| Potassium | 510mg | 35mg | 14% |
| Vitamin B1 | 0.316mg | 0.163mg | 13% |
| Selenium | 13.9µg | 7.5µg | 12% |
| Calories | 338kcal | 130kcal | 10% |
| Vitamin E | 0.85mg | 0.04mg | 5% |
| Polyunsaturated fat | 0.767g | 0.076g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Folate | 38µg | 58µg | 5% |
| Choline | 30.4mg | 2.1mg | 5% |
| Fats | 1.63g | 0.28g | 2% |
| Calcium | 24mg | 10mg | 1% |
| Saturated fat | 0.197g | 0.077g | 1% |
| Net carbs | 60.76g | 27.77g | N/A |
| Sugar | 0.98g | 0.05g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.208g | 0.088g | 0% |
| Tryptophan | 0.108mg | 0.031mg | 0% |
| Threonine | 0.289mg | 0.096mg | 0% |
| Isoleucine | 0.208mg | 0.116mg | 0% |
| Leucine | 0.563mg | 0.222mg | 0% |
| Lysine | 0.286mg | 0.097mg | 0% |
| Methionine | 0.153mg | 0.063mg | 0% |
| Phenylalanine | 0.435mg | 0.144mg | 0% |
| Valine | 0.317mg | 0.164mg | 0% |
| Histidine | 0.189mg | 0.063mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
12%
Minerals Daily Need Coverage Score
98%
22%
Comparison summary
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 26)
Which food is cheaper?
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.12g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)