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Rye vs. Wheat — In-Depth Nutrition Comparison

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Differences between Rye and Wheat

  • Rye has more Manganese, Fiber, Phosphorus, Vitamin B1, Copper, Vitamin B6, Vitamin B2, Magnesium, and Vitamin B3, while Wheat has more Selenium.
  • Rye's daily need coverage for Manganese is 67% higher.
  • Wheat contains 8 times less Vitamin B2 than Rye. Rye contains 0.251mg of Vitamin B2, while Wheat contains 0.03mg.

The food types used in this comparison are Rye grain and Wheat, KAMUT khorasan, cooked.

Infographic

Rye vs Wheat 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
:
1
Wheat
Wheat
Contains more Calcium +166.7%
Contains more Iron +49.4%
Contains more Magnesium +129.2%
Contains more Phosphorus +125.9%
Contains more Potassium +211%
Contains less Sodium -75%
Contains more Zinc +44%
Contains more Copper +77.3%
Contains more Manganese +150.2%
Contains more Selenium +129.5%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +166.7%
Contains more Iron +49.4%
Contains more Magnesium +129.2%
Contains more Phosphorus +125.9%
Contains more Potassium +211%
Contains less Sodium -75%
Contains more Zinc +44%
Contains more Copper +77.3%
Contains more Manganese +150.2%
Contains more Selenium +129.5%

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
11
:
0
Wheat
Wheat
Contains more Vitamin A +175%
Contains more Vitamin E +254.2%
Contains more Vitamin B1 +232.6%
Contains more Vitamin B2 +736.7%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B6 +320%
Contains more Folate +245.5%
Rye
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +175%
Contains more Vitamin E +254.2%
Contains more Vitamin B1 +232.6%
Contains more Vitamin B2 +736.7%
Contains more Vitamin B3 +85.2%
Contains more Vitamin B6 +320%
Contains more Folate +245.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Wheat
Wheat
Contains more Protein +81.1%
Contains more Fats +96.4%
Contains more Carbs +174.9%
Contains more Other +130.9%
Contains more Water +514.9%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +81.1%
Contains more Fats +96.4%
Contains more Carbs +174.9%
Contains more Other +130.9%
Contains more Water +514.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +147.6%
Contains more Polyunsaturated fat +215.6%
Contains less Saturated Fat -60.9%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +147.6%
Contains more Polyunsaturated fat +215.6%
Contains less Saturated Fat -60.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Wheat Opinion
Net carbs 60.76g 23.3g Rye
Protein 10.34g 5.71g Rye
Fats 1.63g 0.83g Rye
Carbs 75.86g 27.6g Rye
Calories 338kcal 132kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 3.07g Rye
Fiber 15.1g 4.3g Rye
Calcium 24mg 9mg Rye
Iron 2.63mg 1.76mg Rye
Magnesium 110mg 48mg Rye
Phosphorus 332mg 147mg Rye
Potassium 510mg 164mg Rye
Sodium 2mg 8mg Rye
Zinc 2.65mg 1.84mg Rye
Copper 0.367mg 0.207mg Rye
Manganese 2.577mg 1.03mg Rye
Selenium 13.9µg 31.9µg Wheat
Vitamin A 11IU 4IU Rye
Vitamin A RAE 1µg Rye
Vitamin E 0.85mg 0.24mg Rye
Vitamin B1 0.316mg 0.095mg Rye
Vitamin B2 0.251mg 0.03mg Rye
Vitamin B3 4.27mg 2.305mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.294mg 0.07mg Rye
Folate 38µg 11µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.108mg 0.051mg Rye
Threonine 0.289mg 0.172mg Rye
Isoleucine 0.208mg 0.22mg Wheat
Leucine 0.563mg 0.432mg Rye
Lysine 0.286mg 0.161mg Rye
Methionine 0.153mg 0.097mg Rye
Phenylalanine 0.435mg 0.3mg Rye
Valine 0.317mg 0.267mg Rye
Histidine 0.189mg 0.147mg Rye
Trans Fat 0g 0.002g Rye
Saturated Fat 0.197g 0.077g Wheat
Monounsaturated Fat 0.208g 0.084g Rye
Polyunsaturated fat 0.767g 0.243g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
9%
Wheat
Minerals Daily Need Coverage Score
98%
Rye
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.12g)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.