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Rye vs. Poppy seed — In-Depth Nutrition Comparison

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A recap on differences between rye and poppy seed

  • Rye has more vitamin B5; however, poppy seed is higher in manganese, calcium, copper, iron, phosphorus, magnesium, zinc, and vitamin B1.
  • Poppy seed covers your daily manganese needs 180% more than rye.
  • Poppy seed contains 4 times less vitamin B5 than rye. Rye contains 1.456mg of vitamin B5, while poppy seed contains 0.324mg.
  • Rye has less saturated fat.
  • The glycemic index of rye is higher.

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

Infographic

Rye vs Poppy seed 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.
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%
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%
Contains less SodiumSodium -92.3%
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%
~equal in Selenium ~13.5µg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.2%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more FolateFolate +115.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +169.7%
Contains more WaterWater +78.2%
Contains more ProteinProtein +74%
Contains more FatsFats +2449.7%
Contains more OtherOther +305.7%

Fat Type Comparison

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

Carbohydrate type comparison

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Poppy seed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Rye
33%
Poppy seed
Minerals Daily Need Coverage Score
98%
Rye
319%
Poppy seed

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.