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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.

We used Rye grain and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Rye vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
7
:
1
Rice
Contains more Calcium +140%
Contains more Iron +119.2%
Contains more Magnesium +816.7%
Contains more Phosphorus +672.1%
Contains more Potassium +1357.1%
Contains more Zinc +440.8%
Contains more Copper +431.9%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +140%
Contains more Iron +119.2%
Contains more Magnesium +816.7%
Contains more Phosphorus +672.1%
Contains more Potassium +1357.1%
Contains more Zinc +440.8%
Contains more Copper +431.9%
Contains less Sodium -50%

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
:
1
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +93.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +189.3%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +∞%
Contains more Folate +52.6%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +93.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +189.3%
Contains more Vitamin B5 +273.3%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +∞%
Contains more Folate +52.6%

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 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 Rice Opinion
Net carbs 60.76g 27.77g Rye
Protein 10.34g 2.69g Rye
Fats 1.63g 0.28g Rye
Carbs 75.86g 28.17g Rye
Calories 338kcal 130kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0.05g Rice
Fiber 15.1g 0.4g Rye
Calcium 24mg 10mg Rye
Iron 2.63mg 1.2mg Rye
Magnesium 110mg 12mg Rye
Phosphorus 332mg 43mg Rye
Potassium 510mg 35mg Rye
Sodium 2mg 1mg Rice
Zinc 2.65mg 0.49mg Rye
Copper 0.367mg 0.069mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.04mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.163mg Rye
Vitamin B2 0.251mg 0.013mg Rye
Vitamin B3 4.27mg 1.476mg Rye
Vitamin B5 1.456mg 0.39mg Rye
Vitamin B6 0.294mg 0.093mg Rye
Folate 38µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.031mg Rye
Threonine 0.289mg 0.096mg Rye
Isoleucine 0.208mg 0.116mg Rye
Leucine 0.563mg 0.222mg Rye
Lysine 0.286mg 0.097mg Rye
Methionine 0.153mg 0.063mg Rye
Phenylalanine 0.435mg 0.144mg Rye
Valine 0.317mg 0.164mg Rye
Histidine 0.189mg 0.063mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.197g 0.077g Rice
Monounsaturated Fat 0.208g 0.088g Rye
Polyunsaturated fat 0.767g 0.076g Rye

Which food is preferable for your diet?

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

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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
Rice
Mineral Summary Score
71
Rye
14
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
16%
Rice
Carbohydrates
76%
Rye
28%
Rice
Fats
8%
Rye
1%
Rice

Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 26)
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?
Rice
Rice is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.12g)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.