Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Rye vs Brown rice - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
Contains more Iron +369.6%
Contains more Calcium +700%
Contains more Potassium +493%
Contains more Magnesium +182.1%
Contains more Copper +246.2%
Contains more Zinc +273.2%
Contains more Phosphorus +222.3%
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 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +369.6%
Contains more Calcium +700%
Contains more Potassium +493%
Contains more Magnesium +182.1%
Contains more Copper +246.2%
Contains more Zinc +273.2%
Contains more Phosphorus +222.3%
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
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 Vitamin K +2850%
Contains more Folate +322.2%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 Vitamin K +2850%
Contains more Folate +322.2%

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 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

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

People also compare

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)

All nutrients comparison - raw data values

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