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Rye vs. Rice — In-Depth Nutrition Comparison

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What are the differences between rye and rice?

  • Rye is richer than rice in manganese, fiber, phosphorus, copper, magnesium, vitamin B5, zinc, vitamin B2, iron, and vitamin B3.
  • Rye's daily need coverage for manganese is 92% more.
  • Rye has 38 times more fiber than rice. While rye has 15.1g of fiber, rice has only 0.4g.
  • The glycemic index of rye is lower.

We used Rye grain and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Rye vs Rice 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.
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +816.7%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +1357.1%
Contains more IronIron +119.2%
Contains more CopperCopper +431.9%
Contains more ZincZinc +440.8%
Contains more PhosphorusPhosphorus +672.1%
Contains more ManganeseManganese +446%
Contains more SeleniumSelenium +85.3%
Contains less SodiumSodium -50%

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.
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%
Rice
Rice
1
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2025%
Contains more Vitamin B1Vitamin B1 +93.9%
Contains more Vitamin B2Vitamin B2 +1830.8%
Contains more Vitamin B3Vitamin B3 +189.3%
Contains more Vitamin B5Vitamin B5 +273.3%
Contains more Vitamin B6Vitamin B6 +216.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Rice DV% diff.
Manganese 2.577mg 0.472mg 92%
Fiber 15.1g 0.4g 59%
Phosphorus 332mg 43mg 41%
Copper 0.367mg 0.069mg 33%
Magnesium 110mg 12mg 23%
Vitamin B5 1.456mg 0.39mg 21%
Zinc 2.65mg 0.49mg 20%
Iron 2.63mg 1.2mg 18%
Vitamin B2 0.251mg 0.013mg 18%
Vitamin B3 4.27mg 1.476mg 17%
Carbs 75.86g 28.17g 16%
Protein 10.34g 2.69g 15%
Vitamin B6 0.294mg 0.093mg 15%
Potassium 510mg 35mg 14%
Vitamin B1 0.316mg 0.163mg 13%
Selenium 13.9µg 7.5µg 12%
Calories 338kcal 130kcal 10%
Vitamin E 0.85mg 0.04mg 5%
Vitamin K 5.9µg 0µg 5%
Folate 38µg 58µg 5%
Choline 30.4mg 2.1mg 5%
Polyunsaturated fat 0.767g 0.076g 5%
Fats 1.63g 0.28g 2%
Calcium 24mg 10mg 1%
Saturated fat 0.197g 0.077g 1%
Protein per 100 calories 3.1g 2.1g N/A
Calories per 10 g protein 327kcal 483kcal N/A
Weight per 100 calories 30g 77g N/A
Net carbs 60.76g 27.77g N/A
Sugar 0.98g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.088g 0%
Tryptophan 0.108mg 0.031mg 0%
Threonine 0.289mg 0.096mg 0%
Isoleucine 0.208mg 0.116mg 0%
Leucine 0.563mg 0.222mg 0%
Lysine 0.286mg 0.097mg 0%
Methionine 0.153mg 0.063mg 0%
Phenylalanine 0.435mg 0.144mg 0%
Valine 0.317mg 0.164mg 0%
Histidine 0.189mg 0.063mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +284.4%
Contains more FatsFats +482.1%
Contains more CarbsCarbs +169.3%
Contains more OtherOther +273.8%
Contains more WaterWater +545.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +909.2%
Contains less Sat. FatSaturated fat -60.9%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.