Cooked brown long-grain rice vs Rye bread

Cooked brown long-grain riceRye bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 81 g of cooked brown long-grain rice or 39 g of rye bread. Both get most of their calories from carbohydrate.

More in cooked brown long-grain rice: manganese (2.5×) and vitamin B6 (3.5×). More in rye bread: selenium (2.5×), folate (8×), sodium and riboflavin (2.3×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked brown long-grain rice100 cal

81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 g fat

Rye bread100 cal

38.6 g · 3.3 g protein · 18.6 g carbs (1.5 g sugars) · 1.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Manganese0.79 mg · 0.32 mg
    34%14%
  • Selenium4.7 µg · 11.9 µg
    9%22%
  • Folate7.3 µg · 58.3 µg
    2%15%
  • Sodiumlimit3.3 mg · 233 mg
    <1%10%
  • Riboflavin (B2)0.056 mg · 0.13 mg
    4%10%
  • Vitamin B60.1 mg · 0.029 mg
    6%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein2.2 g · 3.3 g4%·7%
  • Total fat0.79 g · 1.3 g1%·2%
  • Saturated fatlimit0.21 g · 0.24 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.8 g · 18.6 g8%·7%
  • Fiber1.3 g · 2.2 g5%·8%
  • Potassium69.9 mg · 64.1 mg1%·1%
  • Calcium2.4 mg · 28.2 mg<1%·2%
  • Iron0.46 mg · 1.1 mg3%·6%
  • Magnesium31.7 mg · 15.4 mg8%·4%
  • Phosphorus83.7 mg · 48.3 mg7%·4%
  • Zinc0.58 mg · 0.44 mg5%·4%
  • Copper0.086 mg · 0.072 mg10%·8%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.15 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.14 mg · 0.13 mg1%·1%
  • Vitamin K0.16 µg · 0.46 µg<1%·<1%
  • Thiamin (B1)0.14 mg · 0.17 mg12%·14%
  • Niacin (B3)2.1 mg · 1.5 mg13%·9%
  • Pantothenic acid (B5)0.31 mg · 0.17 mg6%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline7.5 mg · 5.6 mg1%·1%

From USDA FoodData Central: Cooked brown long-grain rice (SR Legacy 169704), Rye bread (SR Legacy 172684). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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