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Rye vs. Chia seeds — In-Depth Nutrition Comparison

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How are rye and chia seeds different?

  • Chia seeds are higher than rye in fiber, phosphorus, selenium, iron, copper, calcium, magnesium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily need for fiber, 77% more than rye.
  • Rye has a higher glycemic index (34) than chia seeds (15).

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

Infographic

Rye vs Chia seeds infographic
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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.
Rye
Rye
2
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +204.5%
Contains more CalciumCalcium +2529.2%
Contains more IronIron +193.5%
Contains more CopperCopper +151.8%
Contains more ZincZinc +72.8%
Contains more PhosphorusPhosphorus +159%
Contains more SeleniumSelenium +297.1%
~equal in Manganese ~2.723mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +96.2%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more FolateFolate +28.9%
~equal in Vitamin D ~µg
~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
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
Contains more CarbsCarbs +80.1%
Contains more WaterWater +82.8%
Contains more ProteinProtein +60%
Contains more FatsFats +1785.9%
Contains more OtherOther +205.7%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1010.1%
Contains more Poly. FatPolyunsaturated fat +2985.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Chia seeds DV% diff.
Polyunsaturated fat 0.767g 23.665g 153%
Fiber 15.1g 34.4g 77%
Phosphorus 332mg 860mg 75%
Selenium 13.9µg 55.2µg 75%
Iron 2.63mg 7.72mg 64%
Copper 0.367mg 0.924mg 62%
Calcium 24mg 631mg 61%
Magnesium 110mg 335mg 54%
Fats 1.63g 30.74g 45%
Vitamin B3 4.27mg 8.83mg 29%
Vitamin B5 1.456mg 29%
Vitamin B1 0.316mg 0.62mg 25%
Vitamin B6 0.294mg 23%
Zinc 2.65mg 4.58mg 18%
Saturated fat 0.197g 3.33g 14%
Protein 10.34g 16.54g 12%
Carbs 75.86g 42.12g 11%
Calories 338kcal 486kcal 7%
Manganese 2.577mg 2.723mg 6%
Vitamin B2 0.251mg 0.17mg 6%
Choline 30.4mg 6%
Monounsaturated fat 0.208g 2.309g 5%
Vitamin K 5.9µg 5%
Folate 38µg 49µg 3%
Potassium 510mg 407mg 3%
Vitamin E 0.85mg 0.5mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 2mg 16mg 1%
Net carbs 60.76g 7.72g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.108mg 0.436mg 0%
Threonine 0.289mg 0.709mg 0%
Isoleucine 0.208mg 0.801mg 0%
Leucine 0.563mg 1.371mg 0%
Lysine 0.286mg 0.97mg 0%
Methionine 0.153mg 0.588mg 0%
Phenylalanine 0.435mg 1.016mg 0%
Valine 0.317mg 0.95mg 0%
Histidine 0.189mg 0.531mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
98%
Rye
221%
Chia seeds

Comparison summary

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 is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 19)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.