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  6. Wild rice raw vs. Rye

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

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Significant differences between wild rice raw and rye

  • Wild rice raw has more zinc, copper, magnesium, vitamin B3, phosphorus, and folate; however, rye is richer in manganese, fiber, selenium, and vitamin B1.
  • Rye covers your daily manganese needs 54% more than wild rice raw.
  • Rye has 3 times less folate than wild rice raw. Wild rice raw has 95µg of folate, while rye has 38µg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of rye is 34.

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

Infographic

Wild rice raw 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.
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%
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%
Contains more MagnesiumMagnesium +60.9%
Contains more CopperCopper +42.8%
Contains more ZincZinc +124.9%
Contains more PhosphorusPhosphorus +30.4%
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%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more Vitamin B6Vitamin B6 +33%
Contains more FolateFolate +150%
Contains more CholineCholine +15.1%
Contains more Vitamin B1Vitamin B1 +174.8%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin KVitamin K +210.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Rye DV% diff.
Manganese 1.329mg 2.577mg 54%
Fiber 6.2g 15.1g 36%
Zinc 5.96mg 2.65mg 30%
Selenium 2.8µg 13.9µg 20%
Vitamin B1 0.115mg 0.316mg 17%
Copper 0.524mg 0.367mg 17%
Magnesium 177mg 110mg 16%
Vitamin B3 6.733mg 4.27mg 15%
Phosphorus 433mg 332mg 14%
Folate 95µg 38µg 14%
Protein 14.73g 10.34g 9%
Vitamin B5 1.074mg 1.456mg 8%
Iron 1.96mg 2.63mg 8%
Vitamin B6 0.391mg 0.294mg 7%
Vitamin K 1.9µg 5.9µg 3%
Potassium 427mg 510mg 2%
Choline 35mg 30.4mg 1%
Polyunsaturated fat 0.676g 0.767g 1%
Calories 357kcal 338kcal 1%
Vitamin B2 0.262mg 0.251mg 1%
Fats 1.08g 1.63g 1%
Net carbs 68.7g 60.76g N/A
Carbs 74.9g 75.86g 0%
Calcium 21mg 24mg 0%
Sugar 2.5g 0.98g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.82mg 0.85mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.156g 0.197g 0%
Monounsaturated fat 0.159g 0.208g 0%
Tryptophan 0.179mg 0.108mg 0%
Threonine 0.469mg 0.289mg 0%
Isoleucine 0.618mg 0.208mg 0%
Leucine 1.018mg 0.563mg 0%
Lysine 0.629mg 0.286mg 0%
Methionine 0.438mg 0.153mg 0%
Phenylalanine 0.721mg 0.435mg 0%
Valine 0.858mg 0.317mg 0%
Histidine 0.384mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -20.8%
Contains more Mono. FatMonounsaturated fat +30.8%
Contains more Poly. FatPolyunsaturated fat +13.5%

Carbohydrate type comparison

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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.