Durum wheat vs Rye grain: How Do They Compare?
Durum wheat 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 durum wheat and rye grain and help you learn more about their similarities and differences.
Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.
It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.
Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.
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.
Durum wheat 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 durum wheat vs rye grain.
This comparison will start by comparing the caloric value of durum wheat and rye grain and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Durum wheat||Rye grain|
|Energy||339 kcal||338 kcal|
|Carbs||71.1 g||75.9 g|
|Sugar||0 g||0.98 g|
|Fiber||3.4 g||15.1 g|
|Protein||13.7 g||10.3 g|
|Fat||2.47 g||1.63 g|
|Saturated Fat||0.454 g||0.197 g|
Durum wheat vs Rye grain Calories
Most calories in grains come from carbs.
Comparing rye grain vs durum wheat for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 339 calories per 100 grams of durum wheat.
However, both durum wheat 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.
Durum wheat vs Rye grain Protein
Grains and most grain products, including durum wheat 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.
Durum wheat offers around 25% more protein than rye grain.
Durum wheat has 13.7 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.
Durum wheat 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 durum wheat and rye grain.
The total amount of carbohydrates is around 6% higher in rye grain than in durum wheat. It has 75.9 grams per 100 grams, compared to 71.1 grams in durum wheat.
There’s less sugar in durum wheat than in rye grain, 100% precisely.
That said, 100 grams of durum wheat 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 durum wheat 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 durum wheat which offers 3.4 grams per 100 gram portion.
Durum wheat vs Rye grain Fats
Like most other grains, durum wheat and rye grain are low in fat.
Fats in durum wheat and rye grain are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in durum wheat and rye grain:
- Durum wheat: 2.5 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 durum wheat contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Durum wheat vs Rye grain Vitamins Content
This section will discuss the vitamin content of durum wheat and rye grain.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Durum wheat has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin K.
However, rye grain has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Durum wheat 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 durum wheat and rye grain contain side by side, so you can easily compare them.
|Durum wheat||Rye grain|
|Vitamin A||0||11 IU|
|Vitamin B1 (Thiamine)||0.419 mg||0.316 mg|
|Vitamin B2 (Riboflavin)||0.121 mg||0.251 mg|
|Vitamin B3 (Niacin)||6.74 mg||4.27 mg|
|Vitamin B5 (Pantothenic acid)||0.935 mg||1.46 mg|
|Vitamin B6 (Pyroxidine)||0.419 mg||0.294 mg|
|Vitamin B9 (Folate)||43 µg||38 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.9 mg||0.85 mg|
|Vitamin K||0.9 µg||5.9 µg|
Durum wheat 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 durum wheat and rye grain comparison focuses on their mineral content.
Durum wheat is a better source of potassium than rye grain.
On the other hand, rye grain is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Durum wheat and rye grain contain the same amount of fluoride, and sodium.
Check out the table below to learn how durum wheat and rye grain compare when it comes to mineral content.
|Durum wheat||Rye grain|
|Calcium||34 mg||24 mg|
|Copper||0.553 mg||0.367 mg|
|Iron||3.52 mg||2.63 mg|
|Magnesium||144 mg||110 mg|
|Manganese||3.01 mg||2.58 mg|
|Phosphorus||508 mg||332 mg|
|Potassium||431 mg||510 mg|
|Selenium||89.4 µg||13.9 µg|
|Sodium||2 mg||2 mg|
|Zinc||4.16 mg||2.65 mg|
The Final Word
This article highlighted the similarities and differences between durum wheat 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.
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