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  6. Rye vs. Brown rice

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
Infographic link

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.
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +182.1%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +493%
Contains more IronIron +369.6%
Contains more CopperCopper +246.2%
Contains more ZincZinc +273.2%
Contains more PhosphorusPhosphorus +222.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +164.6%
Contains more SeleniumSelenium +139.7%

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.
Rye
Rye
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +283.2%
Contains more Vitamin B6Vitamin B6 +139%
Contains more Vitamin KVitamin K +2850%
Contains more FolateFolate +322.2%
Contains more CholineCholine +230.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +277.4%
Contains more FatsFats +68%
Contains more CarbsCarbs +196.6%
Contains more OtherOther +256.8%
Contains more WaterWater +562.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -24.2%
Contains more Poly. FatPolyunsaturated fat +109.6%
Contains more Mono. FatMonounsaturated Fat +77.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +195.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 338kcal 123kcal Rye
Protein 10.34g 2.74g Rye
Fats 1.63g 0.97g Rye
Net carbs 60.76g 23.98g Rye
Carbs 75.86g 25.58g Rye
Magnesium 110mg 39mg Rye
Calcium 24mg 3mg Rye
Potassium 510mg 86mg Rye
Iron 2.63mg 0.56mg Rye
Sugar 0.98g 0.24g Brown rice
Fiber 15.1g 1.6g Rye
Copper 0.367mg 0.106mg Rye
Zinc 2.65mg 0.71mg Rye
Starch 24.79g Brown rice
Phosphorus 332mg 103mg Rye
Sodium 2mg 4mg Rye
Vitamin A 11IU 0IU Rye
Vitamin A 1µg 0µg Rye
Vitamin E 0.85mg 0.17mg Rye
Manganese 2.577mg 0.974mg Rye
Selenium 13.9µg 5.8µg Rye
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
Vitamin K 5.9µg 0.2µg Rye
Folate 38µg 9µg Rye
Choline 30.4mg 9.2mg Rye
Saturated Fat 0.197g 0.26g Rye
Monounsaturated Fat 0.208g 0.369g Brown rice
Polyunsaturated fat 0.767g 0.366g 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
Fructose 0.11g 0g Rye
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Rye
13%
Brown rice
Minerals Daily Need Coverage Score
98%
Rye
32%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.