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Sesame vs Rye - 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.
Sesame Rye
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
Sesame 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
33
Sesame
25
Rye
Mineral Summary Score
224
Sesame
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
Sesame
6
:
2
Rye
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%
Contains less Sodium -81.8%
Equal in Potassium - 510
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%
Contains less Sodium -81.8%
Equal in Potassium - 510

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
Sesame
3
:
5
Rye
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B3 - 4.27
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B3 - 4.27

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
106%
Sesame
62%
Rye
Carbohydrates
23%
Sesame
76%
Rye
Fats
229%
Sesame
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 Sesame Rye Opinion
Calories 573 338 Sesame
Protein 17.73 10.34 Sesame
Fats 49.67 1.63 Sesame
Vitamin C 0 0
Carbs 23.45 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.63 Sesame
Calcium 975 24 Sesame
Potassium 468 510 Rye
Magnesium 351 110 Sesame
Sugars 0.3 0.98 Rye
Fiber 11.8 15.1 Rye
Copper 4.082 0.367 Sesame
Zinc 7.75 2.65 Sesame
Starch
Phosphorus 629 332 Sesame
Sodium 11 2 Rye
Vitamin A 9 11 Rye
Vitamin E 0.25 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.791 0.316 Sesame
Vitamin B2 0.247 0.251 Rye
Vitamin B3 4.515 4.27 Sesame
Vitamin B5 0.05 1.456 Rye
Vitamin B6 0.79 0.294 Sesame
Vitamin B12 0 0
Vitamin K 0 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Sesame
Saturated Fat 6.957 0.197 Rye
Monounsaturated Fat 18.759 0.208 Sesame
Polyunsaturated fat 21.773 0.767 Sesame
Tryptophan 0.388 0.108 Sesame
Threonine 0.736 0.289 Sesame
Isoleucine 0.763 0.208 Sesame
Leucine 1.358 0.563 Sesame
Lysine 0.569 0.286 Sesame
Methionine 0.586 0.153 Sesame
Phenylalanine 0.94 0.435 Sesame
Valine 0.99 0.317 Sesame
Histidine 0.522 0.189 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.