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Wild rice vs Rye - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Rye

  • Wild rice 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.
  • Rye has 3 times less Folate than Wild rice. Wild rice has 95µg of Folate, while Rye has 38µg.

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

Infographic

Wild rice vs Rye infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Rye
Contains more Magnesium +60.9%
Contains more Phosphorus +30.4%
Contains more Zinc +124.9%
Contains more Copper +42.8%
Contains more Calcium +14.3%
Contains more Iron +34.2%
Contains more Potassium +19.4%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Magnesium +60.9%
Contains more Phosphorus +30.4%
Contains more Zinc +124.9%
Contains more Copper +42.8%
Contains more Calcium +14.3%
Contains more Iron +34.2%
Contains more Potassium +19.4%
Contains less Sodium -71.4%

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
:
4
Rye
Contains more Vitamin A +72.7%
Contains more Vitamin B3 +57.7%
Contains more Vitamin B6 +33%
Contains more Folate +150%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin K +210.5%
Equal in Vitamin E - 0.85
Equal in Vitamin B2 - 0.251
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%
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%
Contains more Vitamin A +72.7%
Contains more Vitamin B3 +57.7%
Contains more Vitamin B6 +33%
Contains more Folate +150%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin K +210.5%
Equal in Vitamin E - 0.85
Equal in Vitamin B2 - 0.251

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

Which food is preferable for your diet?

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

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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
39
Wild rice
36
Rye
Mineral Summary Score
96
Wild rice
71
Rye

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
88%
Wild rice
62%
Rye
Carbohydrates
75%
Wild rice
76%
Rye
Fats
5%
Wild rice
8%
Rye

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. Wild rice - 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.