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

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

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Rye Wild rice Opinion
Net carbs 60.76g 68.7g Wild rice
Protein 10.34g 14.73g Wild rice
Fats 1.63g 1.08g Rye
Carbs 75.86g 74.9g Rye
Calories 338kcal 357kcal Wild rice
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 2.5g Rye
Fiber 15.1g 6.2g Rye
Calcium 24mg 21mg Rye
Iron 2.63mg 1.96mg Rye
Magnesium 110mg 177mg Wild rice
Phosphorus 332mg 433mg Wild rice
Potassium 510mg 427mg Rye
Sodium 2mg 7mg Rye
Zinc 2.65mg 5.96mg Wild rice
Copper 0.367mg 0.524mg Wild rice
Vitamin A 11IU 19IU Wild rice
Vitamin E 0.85mg 0.82mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.115mg Rye
Vitamin B2 0.251mg 0.262mg Wild rice
Vitamin B3 4.27mg 6.733mg Wild rice
Vitamin B5 1.456mg 1.074mg Rye
Vitamin B6 0.294mg 0.391mg Wild rice
Folate 38µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 1.9µg Rye
Tryptophan 0.108mg 0.179mg Wild rice
Threonine 0.289mg 0.469mg Wild rice
Isoleucine 0.208mg 0.618mg Wild rice
Leucine 0.563mg 1.018mg Wild rice
Lysine 0.286mg 0.629mg Wild rice
Methionine 0.153mg 0.438mg Wild rice
Phenylalanine 0.435mg 0.721mg Wild rice
Valine 0.317mg 0.858mg Wild rice
Histidine 0.189mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.197g 0.156g Wild rice
Monounsaturated Fat 0.208g 0.159g Rye
Polyunsaturated fat 0.767g 0.676g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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.

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.