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Rye vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 0.68g)
Which food is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 6.76g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Sesame
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Rye
33
Sesame
Mineral Summary Score
48
Rye
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
6
Sesame
Contains less Sodium -81.8%
Contains more Iron +453.2%
Contains more Calcium +3962.5%
Contains more Magnesium +219.1%
Contains more Copper +1012.3%
Contains more Zinc +192.5%
Contains more Phosphorus +89.5%
Equal in Potassium - 468
Contains less Sodium -81.8%
Contains more Iron +453.2%
Contains more Calcium +3962.5%
Contains more Magnesium +219.1%
Contains more Copper +1012.3%
Contains more Zinc +192.5%
Contains more Phosphorus +89.5%
Equal in Potassium - 468

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
5
:
3
Sesame
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Equal in Vitamin B2 - 0.247
Equal in Vitamin B3 - 4.515
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Equal in Vitamin B2 - 0.247
Equal in Vitamin B3 - 4.515

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
62%
Rye
106%
Sesame
Carbohydrates
76%
Rye
23%
Sesame
Fats
8%
Rye
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rye Sesame Opinion
Calories 338 573 Sesame
Protein 10.34 17.73 Sesame
Fats 1.63 49.67 Sesame
Vitamin C 0 0
Carbs 75.86 23.45 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 14.55 Sesame
Calcium 24 975 Sesame
Potassium 510 468 Rye
Magnesium 110 351 Sesame
Sugars 0.98 0.3 Rye
Fiber 15.1 11.8 Rye
Copper 0.367 4.082 Sesame
Zinc 2.65 7.75 Sesame
Starch
Phosphorus 332 629 Sesame
Sodium 2 11 Rye
Vitamin A 11 9 Rye
Vitamin E 0.85 0.25 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.791 Sesame
Vitamin B2 0.251 0.247 Rye
Vitamin B3 4.27 4.515 Sesame
Vitamin B5 1.456 0.05 Rye
Vitamin B6 0.294 0.79 Sesame
Vitamin B12 0 0
Vitamin K 5.9 0 Rye
Folic acid (B9) 0 0
Trans Fat 0 Sesame
Saturated Fat 0.197 6.957 Rye
Monounsaturated Fat 0.208 18.759 Sesame
Polyunsaturated fat 0.767 21.773 Sesame
Tryptophan 0.108 0.388 Sesame
Threonine 0.289 0.736 Sesame
Isoleucine 0.208 0.763 Sesame
Leucine 0.563 1.358 Sesame
Lysine 0.286 0.569 Sesame
Methionine 0.153 0.586 Sesame
Phenylalanine 0.435 0.94 Sesame
Valine 0.317 0.99 Sesame
Histidine 0.189 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.