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  6. Rye vs. Chia seeds

Rye vs. Chia seeds — In-Depth Nutrition Comparison

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How are rye and chia seeds different?

  • Chia seeds is higher than rye in fiber, phosphorus, selenium, iron, copper, calcium, magnesium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds covers 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
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
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
6
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% 0.66% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 AVitamin A +390.9%
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
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

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 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)
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. 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.