Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Poppy seed vs. Rye — In-Depth Nutrition Comparison

Compare

A recap on differences between poppy seed and rye

  • Poppy seed has more manganese, calcium, copper, iron, phosphorus, magnesium, zinc, and vitamin B1; however, rye is higher in vitamin B5.
  • Poppy seed covers your daily manganese needs 180% more than rye.
  • Rye contains 60 times less calcium than poppy seed. Poppy seed contains 1438mg of calcium, while rye contains 24mg.
  • Rye has less saturated fat.
  • The glycemic index of rye is higher.

Food varieties used in this article are Spices, poppy seed and Rye grain.

Infographic

Poppy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Rye
Rye
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +215.5%
Contains more CalciumCalcium +5891.7%
Contains more PotassiumPotassium +41%
Contains more IronIron +271.1%
Contains more CopperCopper +343.3%
Contains more ZincZinc +198.1%
Contains more PhosphorusPhosphorus +162%
Contains more ManganeseManganese +160.3%
Contains less SodiumSodium -92.3%
~equal in Selenium ~13.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Rye
Rye
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.2%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more FolateFolate +115.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +151%
Contains more Vitamin B3Vitamin B3 +376.6%
Contains more Vitamin B5Vitamin B5 +349.4%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +245.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Rye
Rye
2
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 ProteinProtein +74%
Contains more FatsFats +2449.7%
Contains more OtherOther +305.7%
Contains more CarbsCarbs +169.7%
Contains more WaterWater +78.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +2776%
Contains more Poly. FatPolyunsaturated fat +3624.8%
Contains less Sat. FatSaturated fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +228.2%
Contains more GlucoseGlucose +131.3%
Contains more FructoseFructose +163.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poppy seed Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Rye DV% diff.
Polyunsaturated fat 28.569g 0.767g 185%
Manganese 6.707mg 2.577mg 180%
Calcium 1438mg 24mg 141%
Copper 1.627mg 0.367mg 140%
Iron 9.76mg 2.63mg 89%
Phosphorus 870mg 332mg 77%
Fats 41.56g 1.63g 61%
Magnesium 347mg 110mg 56%
Zinc 7.9mg 2.65mg 48%
Vitamin B1 0.854mg 0.316mg 45%
Vitamin B5 0.324mg 1.456mg 23%
Vitamin B3 0.896mg 4.27mg 21%
Saturated fat 4.517g 0.197g 20%
Fiber 19.5g 15.1g 18%
Carbs 28.13g 75.86g 16%
Protein 17.99g 10.34g 15%
Monounsaturated fat 5.982g 0.208g 14%
Vitamin B2 0.1mg 0.251mg 12%
Folate 82µg 38µg 11%
Calories 525kcal 338kcal 9%
Potassium 719mg 510mg 6%
Vitamin E 1.77mg 0.85mg 6%
Vitamin K 0µg 5.9µg 5%
Vitamin B6 0.247mg 0.294mg 4%
Choline 8.8mg 30.4mg 4%
Selenium 13.5µg 13.9µg 1%
Sodium 26mg 2mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 60.76g N/A
Sugar 2.99g 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.184mg 0.108mg 0%
Threonine 0.686mg 0.289mg 0%
Isoleucine 0.819mg 0.208mg 0%
Leucine 1.321mg 0.563mg 0%
Lysine 0.952mg 0.286mg 0%
Methionine 0.502mg 0.153mg 0%
Phenylalanine 0.758mg 0.435mg 0%
Valine 1.095mg 0.317mg 0%
Histidine 0.471mg 0.189mg 0%
Fructose 0.29g 0.11g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

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

People also compare

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
33%
Poppy seed
35%
Rye
Minerals Daily Need Coverage Score
319%
Poppy seed
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 4.32g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.