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Seed vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.98g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 30)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.133g)
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.
Seed Rye
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat 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
Seed Rye
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
Seed
25
Rye
Mineral Summary Score
137
Seed
48
Rye

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
Seed
6
:
2
Rye
Contains more Iron +193.5%
Contains more Calcium +2529.2%
Contains more Magnesium +204.5%
Contains more Copper +151.8%
Contains more Zinc +72.8%
Contains more Phosphorus +159%
Contains more Potassium +25.3%
Contains less Sodium -87.5%
Contains more Iron +193.5%
Contains more Calcium +2529.2%
Contains more Magnesium +204.5%
Contains more Copper +151.8%
Contains more Zinc +72.8%
Contains more Phosphorus +159%
Contains more Potassium +25.3%
Contains less Sodium -87.5%

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
Seed
4
:
7
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +390.9%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B3 +106.8%
Contains more Vitamin E +70%
Contains more Vitamin B2 +47.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +390.9%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B3 +106.8%
Contains more Vitamin E +70%
Contains more Vitamin B2 +47.6%

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
99%
Seed
62%
Rye
Carbohydrates
42%
Seed
76%
Rye
Fats
142%
Seed
8%
Rye

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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 Seed Rye Opinion
Calories 486 338 Seed
Protein 16.54 10.34 Seed
Fats 30.74 1.63 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 75.86 Rye
Cholesterol 0 0
Vitamin D 0 Rye
Iron 7.72 2.63 Seed
Calcium 631 24 Seed
Potassium 407 510 Rye
Magnesium 335 110 Seed
Sugars 0.98 Rye
Fiber 34.4 15.1 Seed
Copper 0.924 0.367 Seed
Zinc 4.58 2.65 Seed
Starch
Phosphorus 860 332 Seed
Sodium 16 2 Rye
Vitamin A 54 11 Seed
Vitamin E 0.5 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 0.62 0.316 Seed
Vitamin B2 0.17 0.251 Rye
Vitamin B3 8.83 4.27 Seed
Vitamin B5 1.456 Rye
Vitamin B6 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 Rye
Trans Fat 0.14 0 Rye
Saturated Fat 3.33 0.197 Rye
Monounsaturated Fat 2.309 0.208 Seed
Polyunsaturated fat 23.665 0.767 Seed
Tryptophan 0.436 0.108 Seed
Threonine 0.709 0.289 Seed
Isoleucine 0.801 0.208 Seed
Leucine 1.371 0.563 Seed
Lysine 0.97 0.286 Seed
Methionine 0.588 0.153 Seed
Phenylalanine 1.016 0.435 Seed
Valine 0.95 0.317 Seed
Histidine 0.531 0.189 Seed
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.