Wheat vs. Rye — In-Depth Nutrition Comparison
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How are wheat and rye different?
- Wheat is richer in selenium, phosphorus, copper, manganese, vitamin B3, zinc, iron, and vitamin B6, while rye is higher in vitamin B5 and vitamin B2.
- Wheat covers your daily need for selenium 137% more than rye.
- Wheat contains 2 times more vitamin B3 than rye. Wheat contains 6.738mg of vitamin B3, while rye contains 4.27mg.
- Wheat has a higher glycemic index (50) than rye (34).
Wheat, durum and Rye grain types were used in this article.
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.
| 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% |
| Contains more PotassiumPotassium | +18.3% |
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.
| 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% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 13.9µg | 137% |
| Fiber | 15.1g | 60% | |
| Phosphorus | 508mg | 332mg | 25% |
| Copper | 0.553mg | 0.367mg | 21% |
| Manganese | 3.012mg | 2.577mg | 19% |
| Vitamin B3 | 6.738mg | 4.27mg | 15% |
| Zinc | 4.16mg | 2.65mg | 14% |
| Iron | 3.52mg | 2.63mg | 11% |
| Vitamin B2 | 0.121mg | 0.251mg | 10% |
| Vitamin B5 | 0.935mg | 1.456mg | 10% |
| Vitamin B6 | 0.419mg | 0.294mg | 10% |
| Vitamin B1 | 0.419mg | 0.316mg | 9% |
| Magnesium | 144mg | 110mg | 8% |
| Protein | 13.68g | 10.34g | 7% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 30.4mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Carbs | 71.13g | 75.86g | 2% |
| Potassium | 431mg | 510mg | 2% |
| Fats | 2.47g | 1.63g | 1% |
| Calcium | 34mg | 24mg | 1% |
| Folate | 43µg | 38µg | 1% |
| Saturated fat | 0.454g | 0.197g | 1% |
| Polyunsaturated fat | 0.978g | 0.767g | 1% |
| Calories | 339kcal | 338kcal | 0% |
| Protein per 100 calories | 4g | 3.1g | N/A |
| Calories per 10 g protein | 248kcal | 327kcal | N/A |
| Weight per 100 calories | 29g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 4.9 | N/A |
| Net carbs | 71.13g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.344g | 0.208g | 0% |
| Tryptophan | 0.176mg | 0.108mg | 0% |
| Threonine | 0.366mg | 0.289mg | 0% |
| Isoleucine | 0.533mg | 0.208mg | 0% |
| Leucine | 0.934mg | 0.563mg | 0% |
| Lysine | 0.303mg | 0.286mg | 0% |
| Methionine | 0.221mg | 0.153mg | 0% |
| Phenylalanine | 0.681mg | 0.435mg | 0% |
| Valine | 0.594mg | 0.317mg | 0% |
| Histidine | 0.322mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.3% |
| Contains more FatsFats | +51.5% |
~equal in
Carbs
~75.86g
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +65.4% |
| Contains more Poly. FatPolyunsaturated fat | +27.5% |
| Contains less Sat. FatSaturated fat | -56.6% |