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  6. Arborio rice vs. Rye

Arborio rice vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between arborio rice and rye

  • Arborio rice has less manganese, phosphorus, copper, magnesium, vitamin B5, zinc, protein, vitamin B6, vitamin B2, and vitamin B3.
  • Rye covers your daily manganese needs 97% more than arborio rice.
  • The glycemic index of arborio rice is higher.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Rye grain.

Infographic

Arborio rice vs Rye infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +1275%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +1861.5%
Contains more IronIron +80.1%
Contains more CopperCopper +409.7%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +906.1%
Contains more ManganeseManganese +621.8%
Contains more SeleniumSelenium +85.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Rye
Rye
8
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 FolateFolate +55.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.7%
Contains more Vitamin B2Vitamin B2 +1468.8%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +266.8%
Contains more Vitamin B6Vitamin B6 +398.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Rye DV% diff.
Manganese 0.357mg 2.577mg 97%
Fiber 15.1g 60%
Phosphorus 33mg 332mg 43%
Copper 0.072mg 0.367mg 33%
Magnesium 8mg 110mg 24%
Vitamin B5 0.397mg 1.456mg 21%
Zinc 0.4mg 2.65mg 20%
Vitamin B2 0.016mg 0.251mg 18%
Vitamin B6 0.059mg 0.294mg 18%
Vitamin B3 1.493mg 4.27mg 17%
Protein 2.36g 10.34g 16%
Carbs 28.73g 75.86g 16%
Iron 1.46mg 2.63mg 15%
Potassium 26mg 510mg 14%
Vitamin B1 0.164mg 0.316mg 13%
Selenium 7.5µg 13.9µg 12%
Calories 130kcal 338kcal 10%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Folate 59µg 38µg 5%
Polyunsaturated fat 0.05g 0.767g 5%
Fats 0.19g 1.63g 2%
Calcium 1mg 24mg 2%
Saturated fat 0.051g 0.197g 1%
Protein per 100 calories 1.8g 3.1g N/A
Calories per 10 g protein 551kcal 327kcal N/A
Weight per 100 calories 77g 30g N/A
Net carbs 28.73g 60.76g N/A
Sugar 0.98g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.058g 0.208g 0%
Tryptophan 0.027mg 0.108mg 0%
Threonine 0.084mg 0.289mg 0%
Isoleucine 0.102mg 0.208mg 0%
Leucine 0.195mg 0.563mg 0%
Lysine 0.085mg 0.286mg 0%
Methionine 0.056mg 0.153mg 0%
Phenylalanine 0.126mg 0.435mg 0%
Valine 0.144mg 0.317mg 0%
Histidine 0.056mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Rye
Rye
3
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 +546.5%
Contains more ProteinProtein +338.1%
Contains more FatsFats +757.9%
Contains more CarbsCarbs +164%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -74.1%
Contains more Mono. FatMonounsaturated fat +258.6%
Contains more Poly. FatPolyunsaturated fat +1434%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.