Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Rye vs Wild rice - In-Depth Nutrition Comparison

Compare

Significant differences between Rye and Wild rice

  • Rye has more Manganese, Fiber, Selenium, and Vitamin B1, however Wild rice is richer in Zinc, Copper, Magnesium, Vitamin B3, Phosphorus, and Folate.
  • Rye covers your daily Manganese needs 54% more than Wild rice.
  • Wild rice has 5 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Wild rice has 2.8µg.

Specific food types used in this comparison are Rye grain and Wild rice, raw.

Infographic

Rye vs Wild 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
4
:
Contains more Iron +34.2%
Contains more Calcium +14.3%
Contains more Potassium +19.4%
Contains less Sodium -71.4%
Contains more Magnesium +60.9%
Contains more Copper +42.8%
Contains more Zinc +124.9%
Contains more Phosphorus +30.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +34.2%
Contains more Calcium +14.3%
Contains more Potassium +19.4%
Contains less Sodium -71.4%
Contains more Magnesium +60.9%
Contains more Copper +42.8%
Contains more Zinc +124.9%
Contains more Phosphorus +30.4%

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
4
:
Contains more Vitamin B1 +174.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin K +210.5%
Contains more Vitamin A +72.7%
Contains more Vitamin B3 +57.7%
Contains more Vitamin B6 +33%
Contains more Folate +150%
Equal in Vitamin E - 0.82
Equal in Vitamin B2 - 0.262
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% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin K +210.5%
Contains more Vitamin A +72.7%
Contains more Vitamin B3 +57.7%
Contains more Vitamin B6 +33%
Contains more Folate +150%
Equal in Vitamin E - 0.82
Equal in Vitamin B2 - 0.262

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
39
Wild rice
Mineral Summary Score
71
Rye
96
Wild 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
88%
Wild rice
Carbohydrates
76%
Rye
75%
Wild rice
Fats
8%
Rye
5%
Wild 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 Wild rice
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wild 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 is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rye Wild rice Opinion
Calories 338 357 Wild rice
Protein 10.34 14.73 Wild rice
Fats 1.63 1.08 Rye
Vitamin C 0 0
Carbs 75.86 74.9 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 1.96 Rye
Calcium 24 21 Rye
Potassium 510 427 Rye
Magnesium 110 177 Wild rice
Sugar 0.98 2.5 Rye
Fiber 15.1 6.2 Rye
Copper 0.367 0.524 Wild rice
Zinc 2.65 5.96 Wild rice
Starch
Phosphorus 332 433 Wild rice
Sodium 2 7 Rye
Vitamin A 11 19 Wild rice
Vitamin E 0.85 0.82 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.115 Rye
Vitamin B2 0.251 0.262 Wild rice
Vitamin B3 4.27 6.733 Wild rice
Vitamin B5 1.456 1.074 Rye
Vitamin B6 0.294 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 5.9 1.9 Rye
Folate 38 95 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.197 0.156 Wild rice
Monounsaturated Fat 0.208 0.159 Rye
Polyunsaturated fat 0.767 0.676 Rye
Tryptophan 0.108 0.179 Wild rice
Threonine 0.289 0.469 Wild rice
Isoleucine 0.208 0.618 Wild rice
Leucine 0.563 1.018 Wild rice
Lysine 0.286 0.629 Wild rice
Methionine 0.153 0.438 Wild rice
Phenylalanine 0.435 0.721 Wild rice
Valine 0.317 0.858 Wild rice
Histidine 0.189 0.384 Wild rice
Fructose 0.11 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.