Rye vs. Wild rice — In-Depth Nutrition Comparison
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Differences between rye and wild rice
- Wild rice contains less manganese, fiber, phosphorus, copper, vitamin B5, iron, selenium, vitamin B1, vitamin B3, and magnesium than rye.
- Rye's daily need coverage for manganese is 100% higher.
- Wild rice contains 17 times less selenium than rye. Rye contains 13.9µg of selenium, while wild rice contains 0.8µg.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of wild rice is 57.
The food types used in this comparison are Rye grain and Wild rice, cooked.
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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.
| Contains more MagnesiumMagnesium | +243.8% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +405% |
| Contains more IronIron | +338.3% |
| Contains more CopperCopper | +203.3% |
| Contains more ZincZinc | +97.8% |
| Contains more PhosphorusPhosphorus | +304.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +813.8% |
| Contains more SeleniumSelenium | +1637.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +254.2% |
| Contains more Vitamin B1Vitamin B1 | +507.7% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +231.8% |
| Contains more Vitamin B5Vitamin B5 | +845.5% |
| Contains more Vitamin B6Vitamin B6 | +117.8% |
| Contains more Vitamin KVitamin K | +1080% |
| Contains more FolateFolate | +46.2% |
| Contains more CholineCholine | +198% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.282mg | 100% |
| Fiber | 15.1g | 1.8g | 53% |
| Phosphorus | 332mg | 82mg | 36% |
| Copper | 0.367mg | 0.121mg | 27% |
| Vitamin B5 | 1.456mg | 0.154mg | 26% |
| Iron | 2.63mg | 0.6mg | 25% |
| Selenium | 13.9µg | 0.8µg | 24% |
| Vitamin B1 | 0.316mg | 0.052mg | 22% |
| Magnesium | 110mg | 32mg | 19% |
| Vitamin B3 | 4.27mg | 1.287mg | 19% |
| Carbs | 75.86g | 21.34g | 18% |
| Vitamin B2 | 0.251mg | 0.087mg | 13% |
| Protein | 10.34g | 3.99g | 13% |
| Vitamin B6 | 0.294mg | 0.135mg | 12% |
| Calories | 338kcal | 101kcal | 12% |
| Zinc | 2.65mg | 1.34mg | 12% |
| Potassium | 510mg | 101mg | 12% |
| Vitamin K | 5.9µg | 0.5µg | 5% |
| Polyunsaturated fat | 0.767g | 0.213g | 4% |
| Choline | 30.4mg | 10.2mg | 4% |
| Vitamin E | 0.85mg | 0.24mg | 4% |
| Folate | 38µg | 26µg | 3% |
| Calcium | 24mg | 3mg | 2% |
| Fats | 1.63g | 0.34g | 2% |
| Saturated fat | 0.197g | 0.049g | 1% |
| Net carbs | 60.76g | 19.54g | N/A |
| Sugar | 0.98g | 0.73g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.208g | 0.05g | 0% |
| Tryptophan | 0.108mg | 0.049mg | 0% |
| Threonine | 0.289mg | 0.127mg | 0% |
| Isoleucine | 0.208mg | 0.167mg | 0% |
| Leucine | 0.563mg | 0.276mg | 0% |
| Lysine | 0.286mg | 0.17mg | 0% |
| Methionine | 0.153mg | 0.119mg | 0% |
| Phenylalanine | 0.435mg | 0.195mg | 0% |
| Valine | 0.317mg | 0.232mg | 0% |
| Histidine | 0.189mg | 0.104mg | 0% |
| Fructose | 0.11g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +159.1% |
| Contains more FatsFats | +379.4% |
| Contains more CarbsCarbs | +255.5% |
| Contains more OtherOther | +292.5% |
| Contains more WaterWater | +597.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +316% |
| Contains more Poly. FatPolyunsaturated fat | +260.1% |
| Contains less Sat. FatSaturated fat | -75.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +115.2% |
| Contains more GlucoseGlucose | +25% |
| Contains more FructoseFructose | +81.8% |
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