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Rye vs. Rice pudding — In-Depth Nutrition Comparison

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Significant differences between rye and rice pudding

  • The amount of manganese, fiber, copper, phosphorus, iron, vitamin B3, vitamin B5, magnesium, selenium, and zinc in rye is higher than in rice pudding.
  • Rye covers your daily manganese needs 110% more than rice pudding.
  • Rice pudding has 151 times less fiber than rye. Rye has 15.1g of fiber, while rice pudding has 0.1g.
  • Rice pudding has a higher glycemic index. The glycemic index of rice pudding is 59, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Rye vs Rice pudding 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
9
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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +746.2%
Contains more PotassiumPotassium +292.3%
Contains more IronIron +610.8%
Contains more CopperCopper +1938.9%
Contains more ZincZinc +597.4%
Contains more PhosphorusPhosphorus +281.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +4421.1%
Contains more SeleniumSelenium +631.6%
Contains more CalciumCalcium +337.5%

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
9
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% 0.33% 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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +321.3%
Contains more Vitamin B2Vitamin B2 +78%
Contains more Vitamin B3Vitamin B3 +863.9%
Contains more Vitamin B5Vitamin B5 +405.6%
Contains more Vitamin B6Vitamin B6 +740%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +214.3%
Contains more CarbsCarbs +264.5%
Contains more OtherOther +86.9%
Contains more WaterWater +592.7%
~equal in Fats ~1.63g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Poly. FatPolyunsaturated fat +1178.3%
Contains more Mono. FatMonounsaturated fat +112%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Rice pudding
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rye Rice pudding DV% diff.
Manganese 2.577mg 0.057mg 110%
Fiber 15.1g 0.1g 60%
Copper 0.367mg 0.018mg 39%
Phosphorus 332mg 87mg 35%
Iron 2.63mg 0.37mg 28%
Vitamin B3 4.27mg 0.443mg 24%
Vitamin B5 1.456mg 0.288mg 23%
Magnesium 110mg 13mg 23%
Selenium 13.9µg 1.9µg 22%
Zinc 2.65mg 0.38mg 21%
Vitamin B6 0.294mg 0.035mg 20%
Vitamin B1 0.316mg 0.075mg 20%
Carbs 75.86g 20.81g 18%
Protein 10.34g 3.29g 14%
Calories 338kcal 111kcal 11%
Potassium 510mg 130mg 11%
Vitamin B12 0µg 0.24µg 10%
Folate 38µg 4µg 9%
Calcium 24mg 105mg 8%
Vitamin B2 0.251mg 0.141mg 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.767g 0.06g 5%
Vitamin A 1µg 46µg 5%
Vitamin K 5.9µg 5%
Sodium 2mg 109mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 34IU 4%
Saturated fat 0.197g 0.967g 4%
Cholesterol 0mg 6mg 2%
Vitamin C 0mg 0.7mg 1%
Monounsaturated fat 0.208g 0.441g 1%
Fats 1.63g 1.63g 0%
Net carbs 60.76g 20.71g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0.039mg 0%
Threonine 0.289mg 0.126mg 0%
Isoleucine 0.208mg 0.169mg 0%
Leucine 0.563mg 0.273mg 0%
Lysine 0.286mg 0.221mg 0%
Methionine 0.153mg 0.07mg 0%
Phenylalanine 0.435mg 0.135mg 0%
Valine 0.317mg 0.187mg 0%
Histidine 0.189mg 0.075mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Rice pudding
Low Calories diet ok
Low Fats diet Equal
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
11%
Rice pudding
Minerals Daily Need Coverage Score
98%
Rye
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 107mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.77g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 25)
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 pudding
Rice pudding is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $0.4)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.