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  6. Seed vs. Rye

Seed vs. Rye — In-Depth Nutrition Comparison

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How are Seed and Rye different?

  • Seed is higher than Rye in Fiber, Phosphorus, Selenium, Iron, Copper, Calcium, Magnesium, Vitamin B3, Vitamin B1, and Zinc.
  • Seed covers your daily need of Fiber 77% more than Rye.
  • Seed contains 26 times more Calcium than Rye. Seed contains 631mg of Calcium, while Rye contains 24mg.

Seeds, chia seeds, dried and Rye grain types were used in this article.

Infographic

Seed vs Rye infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
8
:
2
Rye
Rye
Contains more Calcium +2529.2%
Contains more Iron +193.5%
Contains more Magnesium +204.5%
Contains more Phosphorus +159%
Contains more Zinc +72.8%
Contains more Copper +151.8%
Contains more Selenium +297.1%
Contains more Potassium +25.3%
Contains less Sodium -87.5%
Equal in Manganese - 2.577
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +2529.2%
Contains more Iron +193.5%
Contains more Magnesium +204.5%
Contains more Phosphorus +159%
Contains more Zinc +72.8%
Contains more Copper +151.8%
Contains more Selenium +297.1%
Contains more Potassium +25.3%
Contains less Sodium -87.5%
Equal in Manganese - 2.577

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
5
:
6
Rye
Rye
Contains more Vitamin A +390.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B3 +106.8%
Contains more Folate +28.9%
Contains more Vitamin E +70%
Contains more Vitamin B2 +47.6%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +390.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B3 +106.8%
Contains more Folate +28.9%
Contains more Vitamin E +70%
Contains more Vitamin B2 +47.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Rye
Rye
Contains more Protein +60%
Contains more Fats +1785.9%
Contains more Other +205.7%
Contains more Carbs +80.1%
Contains more Water +82.8%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +60%
Contains more Fats +1785.9%
Contains more Other +205.7%
Contains more Carbs +80.1%
Contains more Water +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1010.1%
Contains more Polyunsaturated fat +2985.4%
Contains less Saturated Fat -94.1%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1010.1%
Contains more Polyunsaturated fat +2985.4%
Contains less Saturated Fat -94.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Rye
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Seed Rye Opinion
Net carbs 7.72g 60.76g Rye
Protein 16.54g 10.34g Seed
Fats 30.74g 1.63g Seed
Carbs 42.12g 75.86g Rye
Calories 486kcal 338kcal Seed
Fructose 0.11g Rye
Sugar 0.98g Seed
Fiber 34.4g 15.1g Seed
Calcium 631mg 24mg Seed
Iron 7.72mg 2.63mg Seed
Magnesium 335mg 110mg Seed
Phosphorus 860mg 332mg Seed
Potassium 407mg 510mg Rye
Sodium 16mg 2mg Rye
Zinc 4.58mg 2.65mg Seed
Copper 0.924mg 0.367mg Seed
Manganese 2.723mg 2.577mg Seed
Selenium 55.2µg 13.9µg Seed
Vitamin A 54IU 11IU Seed
Vitamin A RAE 1µg Rye
Vitamin E 0.5mg 0.85mg Rye
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.316mg Seed
Vitamin B2 0.17mg 0.251mg Rye
Vitamin B3 8.83mg 4.27mg Seed
Vitamin B5 1.456mg Rye
Vitamin B6 0.294mg Rye
Folate 49µg 38µg Seed
Vitamin K 5.9µg Rye
Tryptophan 0.436mg 0.108mg Seed
Threonine 0.709mg 0.289mg Seed
Isoleucine 0.801mg 0.208mg Seed
Leucine 1.371mg 0.563mg Seed
Lysine 0.97mg 0.286mg Seed
Methionine 0.588mg 0.153mg Seed
Phenylalanine 1.016mg 0.435mg Seed
Valine 0.95mg 0.317mg Seed
Histidine 0.531mg 0.189mg Seed
Trans Fat 0.14g 0g Rye
Saturated Fat 3.33g 0.197g Rye
Monounsaturated Fat 2.309g 0.208g Seed
Polyunsaturated fat 23.665g 0.767g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
36%
Rye
Minerals Daily Need Coverage Score
221%
Seed
98%
Rye

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 19)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.