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  6. Rye vs. Flax seeds

Rye vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between Rye and Flax seeds

  • Flax seeds have more Vitamin B1, Copper, Magnesium, Fiber, Phosphorus, Iron, Calcium, Selenium, and Zinc than Rye.
  • Flax seeds' daily need coverage for Vitamin B1 is 111% more.
  • Rye contains less Saturated Fat.

The food varieties used in the comparison are Rye grain and Seeds, flaxseed.

Infographic

Rye vs Flax 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
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +256.4%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +117.9%
Contains more CopperCopper +232.4%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +93.4%
Contains more SeleniumSelenium +82.7%
~equal in Manganese ~2.482mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +174.2%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B5Vitamin B5 +47.8%
Contains more Vitamin KVitamin K +37.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +420.3%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more FolateFolate +128.9%
Contains more CholineCholine +158.9%
~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% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +162.7%
Contains more WaterWater +52.3%
Contains more ProteinProtein +76.9%
Contains more FatsFats +2486.5%
Contains more OtherOther +136.3%

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -94.6%
Contains more Mono. FatMonounsaturated Fat +3518.8%
Contains more Poly. FatPolyunsaturated fat +3645.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +62%
Contains more GlucoseGlucose +150%
~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 Flax seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Flax seeds Opinion
Calories 338kcal 534kcal Flax seeds
Protein 10.34g 18.29g Flax seeds
Fats 1.63g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 60.76g 1.58g Rye
Carbs 75.86g 28.88g Rye
Magnesium 110mg 392mg Flax seeds
Calcium 24mg 255mg Flax seeds
Potassium 510mg 813mg Flax seeds
Iron 2.63mg 5.73mg Flax seeds
Sugar 0.98g 1.55g Rye
Fiber 15.1g 27.3g Flax seeds
Copper 0.367mg 1.22mg Flax seeds
Zinc 2.65mg 4.34mg Flax seeds
Phosphorus 332mg 642mg Flax seeds
Sodium 2mg 30mg Rye
Vitamin A 11IU 0IU Rye
Vitamin A 1µg 0µg Rye
Vitamin E 0.85mg 0.31mg Rye
Manganese 2.577mg 2.482mg Rye
Selenium 13.9µg 25.4µg Flax seeds
Vitamin B1 0.316mg 1.644mg Flax seeds
Vitamin B2 0.251mg 0.161mg Rye
Vitamin B3 4.27mg 3.08mg Rye
Vitamin B5 1.456mg 0.985mg Rye
Vitamin B6 0.294mg 0.473mg Flax seeds
Vitamin K 5.9µg 4.3µg Rye
Folate 38µg 87µg Flax seeds
Choline 30.4mg 78.7mg Flax seeds
Saturated Fat 0.197g 3.663g Rye
Monounsaturated Fat 0.208g 7.527g Flax seeds
Polyunsaturated fat 0.767g 28.73g Flax seeds
Tryptophan 0.108mg 0.297mg Flax seeds
Threonine 0.289mg 0.766mg Flax seeds
Isoleucine 0.208mg 0.896mg Flax seeds
Leucine 0.563mg 1.235mg Flax seeds
Lysine 0.286mg 0.862mg Flax seeds
Methionine 0.153mg 0.37mg Flax seeds
Phenylalanine 0.435mg 0.957mg Flax seeds
Valine 0.317mg 1.072mg Flax seeds
Histidine 0.189mg 0.472mg Flax seeds
Fructose 0.11g 0g Rye
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
98%
Rye
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.466g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is richer in minerals?
Flax seeds
Flax 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.