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Rye vs Brown rice - In-Depth Nutrition Comparison

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How are Rye and Brown rice different?

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Iron, Vitamin B5, Zinc, Magnesium, Selenium, and Vitamin B2 than Brown rice.
  • Daily need coverage for Manganese from Rye is 70% higher.
  • Rye contains 9 times more Fiber than Brown rice. While Rye contains 15.1g of Fiber, Brown rice contains only 1.6g.

Rye grain and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Rye vs Brown 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
8
:
Contains more Calcium +700%
Contains more Iron +369.6%
Contains more Magnesium +182.1%
Contains more Phosphorus +222.3%
Contains more Potassium +493%
Contains less Sodium -50%
Contains more Zinc +273.2%
Contains more Copper +246.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +700%
Contains more Iron +369.6%
Contains more Magnesium +182.1%
Contains more Phosphorus +222.3%
Contains more Potassium +493%
Contains less Sodium -50%
Contains more Zinc +273.2%
Contains more Copper +246.2%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +283.2%
Contains more Vitamin B6 +139%
Contains more Folate +322.2%
Contains more Vitamin K +2850%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +66.7%
Contains more Vitamin B5 +283.2%
Contains more Vitamin B6 +139%
Contains more Folate +322.2%
Contains more Vitamin K +2850%

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 Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Brown rice Opinion
Net carbs 60.76g 23.98g Rye
Protein 10.34g 2.74g Rye
Fats 1.63g 0.97g Rye
Carbs 75.86g 25.58g Rye
Calories 338kcal 123kcal Rye
Starch g 24.79g Brown rice
Fructose 0.11g 0g Rye
Sugar 0.98g 0.24g Brown rice
Fiber 15.1g 1.6g Rye
Calcium 24mg 3mg Rye
Iron 2.63mg 0.56mg Rye
Magnesium 110mg 39mg Rye
Phosphorus 332mg 103mg Rye
Potassium 510mg 86mg Rye
Sodium 2mg 4mg Rye
Zinc 2.65mg 0.71mg Rye
Copper 0.367mg 0.106mg Rye
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.17mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.178mg Rye
Vitamin B2 0.251mg 0.069mg Rye
Vitamin B3 4.27mg 2.561mg Rye
Vitamin B5 1.456mg 0.38mg Rye
Vitamin B6 0.294mg 0.123mg Rye
Folate 38µg 9µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0.2µg Rye
Tryptophan 0.108mg 0.033mg Rye
Threonine 0.289mg 0.095mg Rye
Isoleucine 0.208mg 0.109mg Rye
Leucine 0.563mg 0.214mg Rye
Lysine 0.286mg 0.099mg Rye
Methionine 0.153mg 0.058mg Rye
Phenylalanine 0.435mg 0.133mg Rye
Valine 0.317mg 0.151mg Rye
Histidine 0.189mg 0.066mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.26g Rye
Monounsaturated Fat 0.208g 0.369g Brown rice
Polyunsaturated fat 0.767g 0.366g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Brown 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
14
Brown rice
Mineral Summary Score
71
Rye
20
Brown 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%
Brown rice
Carbohydrates
76%
Rye
26%
Brown rice
Fats
8%
Rye
4%
Brown rice

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 32)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
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?
Brown rice
Brown rice is lower in Sugar (difference - 0.74g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.