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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
6
Sesame
Contains less Sodium -81.8%
Contains more Calcium +3962.5%
Contains more Iron +453.2%
Contains more Magnesium +219.1%
Contains more Phosphorus +89.5%
Contains more Zinc +192.5%
Contains more Copper +1012.3%
Equal in Potassium - 468
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -81.8%
Contains more Calcium +3962.5%
Contains more Iron +453.2%
Contains more Magnesium +219.1%
Contains more Phosphorus +89.5%
Contains more Zinc +192.5%
Contains more Copper +1012.3%
Equal in Potassium - 468

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
5
:
4
Sesame
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Contains more Folate +155.3%
Equal in Vitamin B2 - 0.247
Equal in Vitamin B3 - 4.515
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Contains more Folate +155.3%
Equal in Vitamin B2 - 0.247
Equal in Vitamin B3 - 4.515

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 60.76g 11.65g Rye
Protein 10.34g 17.73g Sesame
Fats 1.63g 49.67g Sesame
Carbs 75.86g 23.45g Rye
Calories 338kcal 573kcal Sesame
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 0.3g Sesame
Fiber 15.1g 11.8g Rye
Calcium 24mg 975mg Sesame
Iron 2.63mg 14.55mg Sesame
Magnesium 110mg 351mg Sesame
Phosphorus 332mg 629mg Sesame
Potassium 510mg 468mg Rye
Sodium 2mg 11mg Rye
Zinc 2.65mg 7.75mg Sesame
Copper 0.367mg 4.082mg Sesame
Vitamin A 11IU 9IU Rye
Vitamin E 0.85mg 0.25mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 38µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0µg Rye
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
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.197g 6.957g Rye
Monounsaturated Fat 0.208g 18.759g Sesame
Polyunsaturated fat 0.767g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
50
Sesame
Mineral Summary Score
71
Rye
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
106%
Sesame
Carbohydrates
76%
Rye
23%
Sesame
Fats
8%
Rye
229%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.