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Wheat vs. Rye — In-Depth Nutrition Comparison

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Differences between wheat and rye

  • Wheat has more selenium, while rye has more manganese, fiber, phosphorus, vitamin B1, copper, vitamin B6, vitamin B2, magnesium, and vitamin B3.
  • Rye's daily need coverage for manganese is 67% higher.
  • Rye contains 2 times less selenium than wheat. Wheat contains 31.9µg of selenium, while rye contains 13.9µg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of wheat is 50.

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

Infographic

Wheat vs Rye 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.
Wheat
Wheat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Rye
Rye
9
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%
Contains more SeleniumSelenium +129.5%
Contains more MagnesiumMagnesium +129.2%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +211%
Contains more IronIron +49.4%
Contains more CopperCopper +77.3%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +125.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +150.2%

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.
Wheat
Wheat
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Rye
Rye
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B1Vitamin B1 +232.6%
Contains more Vitamin B2Vitamin B2 +736.7%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B6Vitamin B6 +320%
Contains more FolateFolate +245.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Rye DV% diff.
Manganese 1.03mg 2.577mg 67%
Fiber 4.3g 15.1g 43%
Selenium 31.9µg 13.9µg 33%
Vitamin B5 1.456mg 29%
Phosphorus 147mg 332mg 26%
Copper 0.207mg 0.367mg 18%
Vitamin B1 0.095mg 0.316mg 18%
Vitamin B2 0.03mg 0.251mg 17%
Vitamin B6 0.07mg 0.294mg 17%
Carbs 27.6g 75.86g 16%
Magnesium 48mg 110mg 15%
Vitamin B3 2.305mg 4.27mg 12%
Iron 1.76mg 2.63mg 11%
Calories 132kcal 338kcal 10%
Potassium 164mg 510mg 10%
Protein 5.71g 10.34g 9%
Zinc 1.84mg 2.65mg 7%
Folate 11µg 38µg 7%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.24mg 0.85mg 4%
Polyunsaturated fat 0.243g 0.767g 3%
Calcium 9mg 24mg 2%
Fats 0.83g 1.63g 1%
Saturated fat 0.077g 0.197g 1%
Protein per 100 calories 4.3g 3.1g N/A
Calories per 10 g protein 231kcal 327kcal N/A
Weight per 100 calories 76g 30g N/A
Net carbs 23.3g 60.76g N/A
Sugar 3.07g 0.98g N/A
Sodium 8mg 2mg 0%
Vitamin A 1µg 0%
Trans fat 0.002g 0g N/A
Monounsaturated fat 0.084g 0.208g 0%
Tryptophan 0.051mg 0.108mg 0%
Threonine 0.172mg 0.289mg 0%
Isoleucine 0.22mg 0.208mg 0%
Leucine 0.432mg 0.563mg 0%
Lysine 0.161mg 0.286mg 0%
Methionine 0.097mg 0.153mg 0%
Phenylalanine 0.3mg 0.435mg 0%
Valine 0.267mg 0.317mg 0%
Histidine 0.147mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
Contains more WaterWater +514.9%
Contains more ProteinProtein +81.1%
Contains more FatsFats +96.4%
Contains more CarbsCarbs +174.9%
Contains more OtherOther +130.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
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
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +147.6%
Contains more Poly. FatPolyunsaturated fat +215.6%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.