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  6. Rye vs. Flax

Rye vs. Flax — In-Depth Nutrition Comparison

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Important differences between Rye and Flax

  • Flax has more Vitamin B1, Copper, Magnesium, Fiber, Phosphorus, Iron, Calcium, Selenium, and Zinc than Rye.
  • Flax's 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 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
:
8
Flax
Flax
Contains less Sodium -93.3%
Contains more Calcium +962.5%
Contains more Iron +117.9%
Contains more Magnesium +256.4%
Contains more Phosphorus +93.4%
Contains more Potassium +59.4%
Contains more Zinc +63.8%
Contains more Copper +232.4%
Contains more Selenium +82.7%
Equal in Manganese - 2.482
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -93.3%
Contains more Calcium +962.5%
Contains more Iron +117.9%
Contains more Magnesium +256.4%
Contains more Phosphorus +93.4%
Contains more Potassium +59.4%
Contains more Zinc +63.8%
Contains more Copper +232.4%
Contains more Selenium +82.7%
Equal in Manganese - 2.482

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
:
4
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +47.8%
Contains more Vitamin K +37.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420.3%
Contains more Vitamin B6 +60.9%
Contains more Folate +128.9%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +47.8%
Contains more Vitamin K +37.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420.3%
Contains more Vitamin B6 +60.9%
Contains more Folate +128.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Flax
Flax
Contains more Carbs +162.7%
Contains more Water +52.3%
Contains more Protein +76.9%
Contains more Fats +2486.5%
Contains more Other +136.3%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Flax
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 Carbs +162.7%
Contains more Water +52.3%
Contains more Protein +76.9%
Contains more Fats +2486.5%
Contains more Other +136.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Flax
Flax
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +3518.8%
Contains more Polyunsaturated fat +3645.8%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +3518.8%
Contains more Polyunsaturated fat +3645.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
:
2
Flax
Flax
Contains more Fructose +∞%
Contains more Sucrose +62%
Contains more Glucose +150%
Rye
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
Flax
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 Fructose +∞%
Contains more Sucrose +62%
Contains more Glucose +150%

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
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 Opinion
Net carbs 60.76g 1.58g Rye
Protein 10.34g 18.29g Flax
Fats 1.63g 42.16g Flax
Carbs 75.86g 28.88g Rye
Calories 338kcal 534kcal Flax
Fructose 0.11g 0g Rye
Sugar 0.98g 1.55g Rye
Fiber 15.1g 27.3g Flax
Calcium 24mg 255mg Flax
Iron 2.63mg 5.73mg Flax
Magnesium 110mg 392mg Flax
Phosphorus 332mg 642mg Flax
Potassium 510mg 813mg Flax
Sodium 2mg 30mg Rye
Zinc 2.65mg 4.34mg Flax
Copper 0.367mg 1.22mg Flax
Manganese 2.577mg 2.482mg Rye
Selenium 13.9µg 25.4µg Flax
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.31mg Rye
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.316mg 1.644mg Flax
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
Folate 38µg 87µg Flax
Vitamin K 5.9µg 4.3µg Rye
Tryptophan 0.108mg 0.297mg Flax
Threonine 0.289mg 0.766mg Flax
Isoleucine 0.208mg 0.896mg Flax
Leucine 0.563mg 1.235mg Flax
Lysine 0.286mg 0.862mg Flax
Methionine 0.153mg 0.37mg Flax
Phenylalanine 0.435mg 0.957mg Flax
Valine 0.317mg 1.072mg Flax
Histidine 0.189mg 0.472mg Flax
Saturated Fat 0.197g 3.663g Rye
Monounsaturated Fat 0.208g 7.527g Flax
Polyunsaturated fat 0.767g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Rye
63%
Flax
Minerals Daily Need Coverage Score
98%
Rye
191%
Flax

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
Flax 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 - 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.