Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Rye flour, medium
  5. Compare
  6. Rye flour, medium vs. Wild rice raw

Rye flour, medium vs. Wild rice raw — In-Depth Nutrition Comparison

Compare

Important differences between rye flour, medium and wild rice raw

  • Rye flour, medium has more manganese, fiber, selenium, and vitamin B1; however, wild rice raw has more zinc, vitamin B3, phosphorus, magnesium, copper, and folate.
  • Rye flour, medium's daily need coverage for manganese is 47% more.
  • Rye flour, medium has 5 times more selenium than wild rice raw. Rye flour, medium has 14.4µg of selenium, while wild rice raw has 2.8µg.

The food varieties used in the comparison are Rye flour, medium and Wild rice, raw.

Infographic

Rye flour, medium vs Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 7.2% 33% 95% 110% 59% 96% 0.26% 315% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +14.3%
Contains more IronIron +29.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +81.5%
Contains more SeleniumSelenium +414.3%
Contains more MagnesiumMagnesium +181%
Contains more PotassiumPotassium +14.2%
Contains more CopperCopper +58.3%
Contains more ZincZinc +174.7%
Contains more PhosphorusPhosphorus +92.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 29% 0% 72% 26% 32% 30% 62% 0% 15% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71%
Contains more Vitamin EVitamin E +74.4%
Contains more Vitamin B1Vitamin B1 +149.6%
Contains more Vitamin KVitamin K +210.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +129.8%
Contains more Vitamin B3Vitamin B3 +289.9%
Contains more Vitamin B5Vitamin B5 +118.3%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more FolateFolate +179.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye flour, medium Wild rice raw DV% diff.
Manganese 2.412mg 1.329mg 47%
Zinc 2.17mg 5.96mg 34%
Vitamin B3 1.727mg 6.733mg 31%
Phosphorus 225mg 433mg 30%
Magnesium 63mg 177mg 27%
Fiber 11.8g 6.2g 22%
Copper 0.331mg 0.524mg 21%
Selenium 14.4µg 2.8µg 21%
Folate 34µg 95µg 15%
Vitamin B1 0.287mg 0.115mg 14%
Vitamin B5 0.492mg 1.074mg 12%
Vitamin B2 0.114mg 0.262mg 11%
Vitamin B6 0.268mg 0.391mg 9%
Protein 10.88g 14.73g 8%
Iron 2.54mg 1.96mg 7%
Vitamin E 1.43mg 0.82mg 4%
Vitamin K 5.9µg 1.9µg 3%
Choline 20.6mg 35mg 3%
Potassium 374mg 427mg 2%
Fats 1.52g 1.08g 1%
Calories 349kcal 357kcal 0%
Net carbs 63.63g 68.7g N/A
Carbs 75.43g 74.9g 0%
Calcium 24mg 21mg 0%
Sugar 1.1g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.18g 0.156g 0%
Monounsaturated fat 0.189g 0.159g 0%
Polyunsaturated fat 0.695g 0.676g 0%
Tryptophan 0.123mg 0.179mg 0%
Threonine 0.341mg 0.469mg 0%
Isoleucine 0.253mg 0.618mg 0%
Leucine 0.611mg 1.018mg 0%
Lysine 0.212mg 0.629mg 0%
Methionine 0.136mg 0.438mg 0%
Phenylalanine 0.488mg 0.721mg 0%
Valine 0.348mg 0.858mg 0%
Histidine 0.159mg 0.384mg 0%
Fructose 0.12g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 75% 11%
Protein: 10.88 g
Fats: 1.52 g
Carbs: 75.43 g
Water: 10.97 g
Other: 1.2 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +40.7%
Contains more WaterWater +41.4%
Contains more ProteinProtein +35.4%
Contains more OtherOther +27.5%
~equal in Carbs ~74.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 18% 65%
Saturated fat: Sat. Fat 0.18 g
Monounsaturated fat: Mono. Fat 0.189 g
Polyunsaturated fat: Poly. Fat 0.695 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +18.9%
Contains less Sat. FatSaturated fat -13.3%
~equal in Polyunsaturated fat ~0.676g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 5% 11% 2%
Starch: 0 g
Sucrose: 0.9 g
Glucose: 0.06 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +34.3%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 flour, medium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168886/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.