Rye vs. Wheat — In-Depth Nutrition Comparison
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How are rye and wheat different?
- Rye is richer in vitamin B5 and vitamin B2, while wheat is higher in selenium, phosphorus, copper, manganese, vitamin B3, zinc, iron, and vitamin B6.
- Wheat covers your daily need for selenium, 137% more than rye.
- Rye contains 2 times more vitamin B2 than wheat . Rye contains 0.251mg of vitamin B2, while wheat contains 0.121mg.
- Wheat has a higher glycemic index (50) than rye (34).
Rye grain and Wheat, durum types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +18.3% |
| Contains more MagnesiumMagnesium | +30.9% |
| Contains more CalciumCalcium | +41.7% |
| Contains more IronIron | +33.8% |
| Contains more CopperCopper | +50.7% |
| Contains more ZincZinc | +57% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains more ManganeseManganese | +16.9% |
| Contains more SeleniumSelenium | +543.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +107.4% |
| Contains more Vitamin B5Vitamin B5 | +55.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.6% |
| Contains more Vitamin B3Vitamin B3 | +57.8% |
| Contains more Vitamin B6Vitamin B6 | +42.5% |
| Contains more FolateFolate | +13.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 13.9µg | 89.4µg | 137% |
| Fiber | 15.1g | 60% | |
| Phosphorus | 332mg | 508mg | 25% |
| Copper | 0.367mg | 0.553mg | 21% |
| Manganese | 2.577mg | 3.012mg | 19% |
| Vitamin B3 | 4.27mg | 6.738mg | 15% |
| Zinc | 2.65mg | 4.16mg | 14% |
| Iron | 2.63mg | 3.52mg | 11% |
| Vitamin B2 | 0.251mg | 0.121mg | 10% |
| Vitamin B5 | 1.456mg | 0.935mg | 10% |
| Vitamin B6 | 0.294mg | 0.419mg | 10% |
| Vitamin B1 | 0.316mg | 0.419mg | 9% |
| Magnesium | 110mg | 144mg | 8% |
| Protein | 10.34g | 13.68g | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Carbs | 75.86g | 71.13g | 2% |
| Potassium | 510mg | 431mg | 2% |
| Fats | 1.63g | 2.47g | 1% |
| Calcium | 24mg | 34mg | 1% |
| Folate | 38µg | 43µg | 1% |
| Saturated fat | 0.197g | 0.454g | 1% |
| Polyunsaturated fat | 0.767g | 0.978g | 1% |
| Calories | 338kcal | 339kcal | 0% |
| Protein per 100 calories | 3.1g | 4g | N/A |
| Calories per 10 g protein | 327kcal | 248kcal | N/A |
| Weight per 100 calories | 30g | 29g | N/A |
| Unsaturated / Saturated Fat ratio | 4.9 | 2.9 | N/A |
| Net carbs | 60.76g | 71.13g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Monounsaturated fat | 0.208g | 0.344g | 0% |
| Tryptophan | 0.108mg | 0.176mg | 0% |
| Threonine | 0.289mg | 0.366mg | 0% |
| Isoleucine | 0.208mg | 0.533mg | 0% |
| Leucine | 0.563mg | 0.934mg | 0% |
| Lysine | 0.286mg | 0.303mg | 0% |
| Methionine | 0.153mg | 0.221mg | 0% |
| Phenylalanine | 0.435mg | 0.681mg | 0% |
| Valine | 0.317mg | 0.594mg | 0% |
| Histidine | 0.189mg | 0.322mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.3% |
| Contains more FatsFats | +51.5% |
| Contains more OtherOther | +13.4% |
~equal in
Carbs
~71.13g
~equal in
Water
~10.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.6% |
| Contains more Mono. FatMonounsaturated fat | +65.4% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |