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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
