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  6. Rye vs. Wild rice raw

Rye vs. Wild rice raw — In-Depth Nutrition Comparison

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Significant differences between Rye and Wild rice raw

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

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

Infographic

Rye vs Wild rice raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
6
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +34.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +93.9%
Contains more SeleniumSelenium +396.4%
Contains more MagnesiumMagnesium +60.9%
Contains more CopperCopper +42.8%
Contains more ZincZinc +124.9%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
3
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% 0.66% 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 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +174.8%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin KVitamin K +210.5%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more Vitamin B6Vitamin B6 +33%
Contains more FolateFolate +150%
Contains more CholineCholine +15.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +50.9%
Contains more WaterWater +36.6%
Contains more ProteinProtein +42.5%
~equal in Carbs ~74.9g
~equal in Other ~1.53g

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +30.8%
Contains more Poly. FatPolyunsaturated fat +13.5%
Contains less Sat. FatSaturated Fat -20.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0.67g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Wild rice raw
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 raw Opinion
Calories 338kcal 357kcal Wild rice raw
Protein 10.34g 14.73g Wild rice raw
Fats 1.63g 1.08g Rye
Net carbs 60.76g 68.7g Wild rice raw
Carbs 75.86g 74.9g Rye
Magnesium 110mg 177mg Wild rice raw
Calcium 24mg 21mg Rye
Potassium 510mg 427mg Rye
Iron 2.63mg 1.96mg Rye
Sugar 0.98g 2.5g Rye
Fiber 15.1g 6.2g Rye
Copper 0.367mg 0.524mg Wild rice raw
Zinc 2.65mg 5.96mg Wild rice raw
Phosphorus 332mg 433mg Wild rice raw
Sodium 2mg 7mg Rye
Vitamin A 11IU 19IU Wild rice raw
Vitamin A 1µg 1µg
Vitamin E 0.85mg 0.82mg Rye
Manganese 2.577mg 1.329mg Rye
Selenium 13.9µg 2.8µg Rye
Vitamin B1 0.316mg 0.115mg Rye
Vitamin B2 0.251mg 0.262mg Wild rice raw
Vitamin B3 4.27mg 6.733mg Wild rice raw
Vitamin B5 1.456mg 1.074mg Rye
Vitamin B6 0.294mg 0.391mg Wild rice raw
Vitamin K 5.9µg 1.9µg Rye
Folate 38µg 95µg Wild rice raw
Choline 30.4mg 35mg Wild rice raw
Saturated Fat 0.197g 0.156g Wild rice raw
Monounsaturated Fat 0.208g 0.159g Rye
Polyunsaturated fat 0.767g 0.676g Rye
Tryptophan 0.108mg 0.179mg Wild rice raw
Threonine 0.289mg 0.469mg Wild rice raw
Isoleucine 0.208mg 0.618mg Wild rice raw
Leucine 0.563mg 1.018mg Wild rice raw
Lysine 0.286mg 0.629mg Wild rice raw
Methionine 0.153mg 0.438mg Wild rice raw
Phenylalanine 0.435mg 0.721mg Wild rice raw
Valine 0.317mg 0.858mg Wild rice raw
Histidine 0.189mg 0.384mg Wild rice raw
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
98%
Rye
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Wild rice raw
Wild rice raw 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

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. Wild rice raw - 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.