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, protein, zinc, magnesium, and carbs than brown rice.
- Daily need coverage for manganese for 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 has a lower glycemic index (34) than brown rice (66).
Rye grain and Rice, brown, long-grain, cooked are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.974mg | 70% |
| Fiber | 15.1g | 1.6g | 54% |
| Phosphorus | 332mg | 103mg | 33% |
| Copper | 0.367mg | 0.106mg | 29% |
| Iron | 2.63mg | 0.56mg | 26% |
| Vitamin B5 | 1.456mg | 0.38mg | 22% |
| Zinc | 2.65mg | 0.71mg | 18% |
| Carbs | 75.86g | 25.58g | 17% |
| Magnesium | 110mg | 39mg | 17% |
| Protein | 10.34g | 2.74g | 15% |
| Selenium | 13.9µg | 5.8µg | 15% |
| Vitamin B2 | 0.251mg | 0.069mg | 14% |
| Vitamin B6 | 0.294mg | 0.123mg | 13% |
| Potassium | 510mg | 86mg | 12% |
| Vitamin B1 | 0.316mg | 0.178mg | 12% |
| Calories | 338kcal | 123kcal | 11% |
| Vitamin B3 | 4.27mg | 2.561mg | 11% |
| Starch | 24.79g | 10% | |
| Folate | 38µg | 9µg | 7% |
| Vitamin E | 0.85mg | 0.17mg | 5% |
| Vitamin K | 5.9µg | 0.2µg | 5% |
| Choline | 30.4mg | 9.2mg | 4% |
| Polyunsaturated fat | 0.767g | 0.366g | 3% |
| Calcium | 24mg | 3mg | 2% |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Fats | 1.63g | 0.97g | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 3.1g | 2.2g | N/A |
| Calories per 10 g protein | 327kcal | 449kcal | N/A |
| Weight per 100 calories | 30g | 81g | N/A |
| Net carbs | 60.76g | 23.98g | N/A |
| Sugar | 0.98g | 0.24g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.197g | 0.26g | 0% |
| Monounsaturated fat | 0.208g | 0.369g | 0% |
| Tryptophan | 0.108mg | 0.033mg | 0% |
| Threonine | 0.289mg | 0.095mg | 0% |
| Isoleucine | 0.208mg | 0.109mg | 0% |
| Leucine | 0.563mg | 0.214mg | 0% |
| Lysine | 0.286mg | 0.099mg | 0% |
| Methionine | 0.153mg | 0.058mg | 0% |
| Phenylalanine | 0.435mg | 0.133mg | 0% |
| Valine | 0.317mg | 0.151mg | 0% |
| Histidine | 0.189mg | 0.066mg | 0% |
| Fructose | 0.11g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
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 WaterWater | +562.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
