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  6. Brown rice vs. Rye

Brown rice vs. Rye — In-Depth Nutrition Comparison

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How are brown rice and rye different?

  • Rye has more manganese, fiber, phosphorus, copper, iron, vitamin B5, protein, zinc, magnesium, and carbs than brown rice.
  • Daily need coverage for manganese for rye is 70% higher.
  • Rye has a lower glycemic index (34) than brown rice (66).

Rice, brown, long-grain, cooked and Rye grain are the varieties used in this article.

Infographic

Brown rice vs Rye infographic
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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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Rye
Rye
10
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 +182.1%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +493%
Contains more IronIron +369.6%
Contains more CopperCopper +246.2%
Contains more ZincZinc +273.2%
Contains more PhosphorusPhosphorus +222.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +164.6%
Contains more SeleniumSelenium +139.7%

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% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +283.2%
Contains more Vitamin B6Vitamin B6 +139%
Contains more Vitamin KVitamin K +2850%
Contains more FolateFolate +322.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Rye DV% diff.
Manganese 0.974mg 2.577mg 70%
Fiber 1.6g 15.1g 54%
Phosphorus 103mg 332mg 33%
Copper 0.106mg 0.367mg 29%
Iron 0.56mg 2.63mg 26%
Vitamin B5 0.38mg 1.456mg 22%
Zinc 0.71mg 2.65mg 18%
Carbs 25.58g 75.86g 17%
Magnesium 39mg 110mg 17%
Protein 2.74g 10.34g 15%
Selenium 5.8µg 13.9µg 15%
Vitamin B2 0.069mg 0.251mg 14%
Vitamin B6 0.123mg 0.294mg 13%
Potassium 86mg 510mg 12%
Vitamin B1 0.178mg 0.316mg 12%
Calories 123kcal 338kcal 11%
Vitamin B3 2.561mg 4.27mg 11%
Starch 24.79g 10%
Folate 9µg 38µg 7%
Vitamin E 0.17mg 0.85mg 5%
Vitamin K 0.2µg 5.9µg 5%
Choline 9.2mg 30.4mg 4%
Polyunsaturated fat 0.366g 0.767g 3%
Calcium 3mg 24mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Fats 0.97g 1.63g 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 3.1g N/A
Calories per 10 g protein 449kcal 327kcal N/A
Weight per 100 calories 81g 30g N/A
Net carbs 23.98g 60.76g N/A
Sugar 0.24g 0.98g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.26g 0.197g 0%
Monounsaturated fat 0.369g 0.208g 0%
Tryptophan 0.033mg 0.108mg 0%
Threonine 0.095mg 0.289mg 0%
Isoleucine 0.109mg 0.208mg 0%
Leucine 0.214mg 0.563mg 0%
Lysine 0.099mg 0.286mg 0%
Methionine 0.058mg 0.153mg 0%
Phenylalanine 0.133mg 0.435mg 0%
Valine 0.151mg 0.317mg 0%
Histidine 0.066mg 0.189mg 0%
Fructose 0g 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +562.9%
Contains more ProteinProtein +277.4%
Contains more FatsFats +68%
Contains more CarbsCarbs +196.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 more Mono. FatMonounsaturated fat +77.4%
Contains less Sat. FatSaturated fat -24.2%
Contains more Poly. FatPolyunsaturated fat +109.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 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 StarchStarch +∞%
Contains more SucroseSucrose +195.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.