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  6. Rye vs. Sesame

Rye vs. Sesame — In-Depth Nutrition Comparison

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A recap on differences between Rye and Sesame

  • Rye has less Copper, Iron, Calcium, Magnesium, Zinc, Phosphorus, Vitamin B1, Vitamin B6, and Selenium.
  • Sesame covers your daily Copper needs 413% more than Rye.
  • Rye has less Saturated Fat.

Food varieties used in this article are Rye grain and Seeds, sesame seeds, whole, dried.

Infographic

Rye vs Sesame 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%
Sesame
Sesame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +219.1%
Contains more CalciumCalcium +3962.5%
Contains more IronIron +453.2%
Contains more CopperCopper +1012.3%
Contains more ZincZinc +192.5%
Contains more PhosphorusPhosphorus +89.5%
Contains more SeleniumSelenium +147.5%
~equal in Potassium ~468mg
~equal in Manganese ~2.46mg

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
5
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%
Sesame
Sesame
3
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +22.2%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B5Vitamin B5 +2812%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.8%
Contains more Vitamin B1Vitamin B1 +150.3%
Contains more Vitamin B6Vitamin B6 +168.7%
Contains more FolateFolate +155.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin B3 ~4.515mg
~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
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +223.5%
Contains more WaterWater +126%
Contains more ProteinProtein +71.5%
Contains more FatsFats +2947.2%
Contains more OtherOther +184.1%

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
Sesame
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -97.2%
Contains more Mono. FatMonounsaturated Fat +8918.8%
Contains more Poly. FatPolyunsaturated fat +2738.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Sesame Opinion
Calories 338kcal 573kcal Sesame
Protein 10.34g 17.73g Sesame
Fats 1.63g 49.67g Sesame
Net carbs 60.76g 11.65g Rye
Carbs 75.86g 23.45g Rye
Magnesium 110mg 351mg Sesame
Calcium 24mg 975mg Sesame
Potassium 510mg 468mg Rye
Iron 2.63mg 14.55mg Sesame
Sugar 0.98g 0.3g Sesame
Fiber 15.1g 11.8g Rye
Copper 0.367mg 4.082mg Sesame
Zinc 2.65mg 7.75mg Sesame
Phosphorus 332mg 629mg Sesame
Sodium 2mg 11mg Rye
Vitamin A 11IU 9IU Rye
Vitamin A 1µg 0µg Rye
Vitamin E 0.85mg 0.25mg Rye
Manganese 2.577mg 2.46mg Rye
Selenium 13.9µg 34.4µg Sesame
Vitamin B1 0.316mg 0.791mg Sesame
Vitamin B2 0.251mg 0.247mg Rye
Vitamin B3 4.27mg 4.515mg Sesame
Vitamin B5 1.456mg 0.05mg Rye
Vitamin B6 0.294mg 0.79mg Sesame
Vitamin K 5.9µg 0µg Rye
Folate 38µg 97µg Sesame
Choline 30.4mg 25.6mg Rye
Saturated Fat 0.197g 6.957g Rye
Monounsaturated Fat 0.208g 18.759g Sesame
Polyunsaturated fat 0.767g 21.773g Sesame
Tryptophan 0.108mg 0.388mg Sesame
Threonine 0.289mg 0.736mg Sesame
Isoleucine 0.208mg 0.763mg Sesame
Leucine 0.563mg 1.358mg Sesame
Lysine 0.286mg 0.569mg Sesame
Methionine 0.153mg 0.586mg Sesame
Phenylalanine 0.435mg 0.94mg Sesame
Valine 0.317mg 0.99mg Sesame
Histidine 0.189mg 0.522mg Sesame
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Sesame
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
47%
Sesame
Minerals Daily Need Coverage Score
98%
Rye
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 6.76g)
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 - $3.6)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.