Rye vs. Saffron — In-Depth Nutrition Comparison
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How are rye and saffron different?
- Rye is higher in fiber, vitamin B3, vitamin B1, and selenium; however, saffron is richer in manganese, iron, vitamin C, vitamin B6, magnesium, and potassium.
- Daily need coverage for manganese for saffron is 1123% higher.
- Rye contains 4 times more fiber than saffron. While rye contains 15.1g of fiber, saffron contains only 3.9g.
- Rye has a lower glycemic index (34) than saffron (70).
Rye grain and Spices, saffron are the varieties used in this article.
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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.
| Contains more CopperCopper | +11.9% |
| Contains more ZincZinc | +143.1% |
| Contains more PhosphorusPhosphorus | +31.7% |
| Contains less SodiumSodium | -98.6% |
| Contains more SeleniumSelenium | +148.2% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more CalciumCalcium | +362.5% |
| Contains more PotassiumPotassium | +238% |
| Contains more IronIron | +322.1% |
| Contains more ManganeseManganese | +1002.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +174.8% |
| Contains more Vitamin B3Vitamin B3 | +192.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2600% |
| Contains more Vitamin B6Vitamin B6 | +243.5% |
| Contains more FolateFolate | +144.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 28.408mg | 1123% |
| Iron | 2.63mg | 11.1mg | 106% |
| Vitamin C | 0mg | 80.8mg | 90% |
| Vitamin B6 | 0.294mg | 1.01mg | 55% |
| Fiber | 15.1g | 3.9g | 45% |
| Magnesium | 110mg | 264mg | 37% |
| Potassium | 510mg | 1724mg | 36% |
| Vitamin B5 | 1.456mg | 29% | |
| Vitamin B3 | 4.27mg | 1.46mg | 18% |
| Vitamin B1 | 0.316mg | 0.115mg | 17% |
| Selenium | 13.9µg | 5.6µg | 15% |
| Folate | 38µg | 93µg | 14% |
| Zinc | 2.65mg | 1.09mg | 14% |
| Phosphorus | 332mg | 252mg | 11% |
| Polyunsaturated fat | 0.767g | 2.067g | 9% |
| Calcium | 24mg | 111mg | 9% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Sodium | 2mg | 148mg | 6% |
| Saturated fat | 0.197g | 1.586g | 6% |
| Fats | 1.63g | 5.85g | 6% |
| Vitamin K | 5.9µg | 5% | |
| Copper | 0.367mg | 0.328mg | 4% |
| Vitamin A | 1µg | 27µg | 3% |
| Carbs | 75.86g | 65.37g | 3% |
| Protein | 10.34g | 11.43g | 2% |
| Monounsaturated fat | 0.208g | 0.429g | 1% |
| Calories | 338kcal | 310kcal | 1% |
| Vitamin B2 | 0.251mg | 0.267mg | 1% |
| Net carbs | 60.76g | 61.47g | N/A |
| Sugar | 0.98g | N/A | |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0% | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +16% |
| Contains more ProteinProtein | +10.5% |
| Contains more FatsFats | +258.9% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +247.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.6% |
| Contains more Mono. FatMonounsaturated fat | +106.3% |
| Contains more Poly. FatPolyunsaturated fat | +169.5% |
