Brown rice vs Rye grain: Difference & Similarities

Brown rice and rye grain belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare brown rice and rye grain and help you learn more about their similarities and differences.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.

Brown rice vs Rye grain Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs rye grain.

This comparison will start by comparing the caloric value of brown rice and rye grain and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown rice vs Rye grain Calories

Most calories in grains come from carbs.

Comparing rye grain vs brown rice for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 362 calories per 100 grams of brown rice.

However, both brown rice and rye grain can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Rye grain Protein

Grains and most grain products, including brown rice and rye grain, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Rye grain offers around 27% more protein than brown rice.

Rye grain has 10.3 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Rye grain Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and rye grain.

The total amount of carbohydrates is around 0% higher in brown rice than in rye grain. It has 76.2 grams per 100 grams, compared to 75.9 grams in rye grain.

There’s less sugar in brown rice than in rye grain, 100% precisely.

That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of rye grain contains 1 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and rye grain.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.1 grams of fiber per 100 grams, rye grain is a better source of fiber than brown rice which offers 3.4 grams per 100 gram portion.

Brown rice vs Rye grain Fats

Like most other grains, brown rice and rye grain are low in fat.

Fats in brown rice and rye grain are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and rye grain:

• Brown rice: 2.7 grams per 100 grams
• Rye grain: 1.6 per 100 grams

Speaking of saturated fats, rye grain is 60% lower in saturated fats.

Rye grain and brown rice contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Brown rice vs Rye grain Vitamins Content

This section will discuss the vitamin content of brown rice and rye grain.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.

However, rye grain has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Brown rice and rye grain contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and rye grain contain side by side, so you can easily compare them.

Brown rice vs Rye grain Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and rye grain comparison focuses on their mineral content.

Brown rice is a better source of copper, iron, phosphorus, potassium, selenium, and zinc than rye grain.

On the other hand, rye grain is a higher amount of calcium, magnesium, manganese, and sodium.

Brown rice and rye grain contain the same amount of fluoride.

Check out the table below to learn how brown rice and rye grain compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between brown rice and rye grain.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.