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  6. Rye vs. Wild rice raw

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

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Significant differences between rye and wild rice raw

  • Rye has more manganese, fiber, selenium, and vitamin B1; however, wild rice raw is richer in zinc, copper, magnesium, vitamin B3, phosphorus, and folate.
  • Rye covers your daily manganese needs 54% more than wild rice raw.
  • Wild rice raw has 5 times less selenium than rye. Rye has 13.9µg of selenium, while wild rice raw has 2.8µg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of rye is 34.

Specific food types used in this comparison are Rye grain and Wild rice, raw.

Infographic

Rye 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.
Rye
Rye
6
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%
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 PotassiumPotassium +19.4%
Contains more IronIron +34.2%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +93.9%
Contains more SeleniumSelenium +396.4%
Contains more MagnesiumMagnesium +60.9%
Contains more CopperCopper +42.8%
Contains more ZincZinc +124.9%
Contains more PhosphorusPhosphorus +30.4%

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.
Rye
Rye
3
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% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29%
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 B1Vitamin B1 +174.8%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin KVitamin K +210.5%
Contains more Vitamin B3Vitamin B3 +57.7%
Contains more Vitamin B6Vitamin B6 +33%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Wild rice raw DV% diff.
Manganese 2.577mg 1.329mg 54%
Fiber 15.1g 6.2g 36%
Zinc 2.65mg 5.96mg 30%
Selenium 13.9µg 2.8µg 20%
Copper 0.367mg 0.524mg 17%
Vitamin B1 0.316mg 0.115mg 17%
Magnesium 110mg 177mg 16%
Vitamin B3 4.27mg 6.733mg 15%
Phosphorus 332mg 433mg 14%
Folate 38µg 95µg 14%
Protein 10.34g 14.73g 9%
Iron 2.63mg 1.96mg 8%
Vitamin B5 1.456mg 1.074mg 8%
Vitamin B6 0.294mg 0.391mg 7%
Vitamin K 5.9µg 1.9µg 3%
Potassium 510mg 427mg 2%
Calories 338kcal 357kcal 1%
Fats 1.63g 1.08g 1%
Vitamin B2 0.251mg 0.262mg 1%
Choline 30.4mg 35mg 1%
Polyunsaturated fat 0.767g 0.676g 1%
Net carbs 60.76g 68.7g N/A
Carbs 75.86g 74.9g 0%
Calcium 24mg 21mg 0%
Sugar 0.98g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin A 1µg 1µg 0%
Vitamin E 0.85mg 0.82mg 0%
Saturated fat 0.197g 0.156g 0%
Monounsaturated fat 0.208g 0.159g 0%
Tryptophan 0.108mg 0.179mg 0%
Threonine 0.289mg 0.469mg 0%
Isoleucine 0.208mg 0.618mg 0%
Leucine 0.563mg 1.018mg 0%
Lysine 0.286mg 0.629mg 0%
Methionine 0.153mg 0.438mg 0%
Phenylalanine 0.435mg 0.721mg 0%
Valine 0.317mg 0.858mg 0%
Histidine 0.189mg 0.384mg 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
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 +50.9%
Contains more WaterWater +36.6%
Contains more ProteinProtein +42.5%
~equal in Carbs ~74.9g
~equal in Other ~1.53g

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
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 +30.8%
Contains more Poly. FatPolyunsaturated fat +13.5%
Contains less Sat. FatSaturated fat -20.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0.67g
~equal in Lactose ~0g
~equal in Maltose ~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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.