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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 Iron +119.2%
Contains more Calcium +140%
Contains more Potassium +1357.1%
Contains more Magnesium +816.7%
Contains more Copper +431.9%
Contains more Zinc +440.8%
Contains more Phosphorus +672.1%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +119.2%
Contains more Calcium +140%
Contains more Potassium +1357.1%
Contains more Magnesium +816.7%
Contains more Copper +431.9%
Contains more Zinc +440.8%
Contains more Phosphorus +672.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.