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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 Copper +42.8%
Contains more Zinc +124.9%
Contains more Phosphorus +30.4%
Contains more Iron +34.2%
Contains more Calcium +14.3%
Contains more Potassium +19.4%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Magnesium +60.9%
Contains more Copper +42.8%
Contains more Zinc +124.9%
Contains more Phosphorus +30.4%
Contains more Iron +34.2%
Contains more Calcium +14.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.