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  6. Rye vs. Sesame

Rye vs. Sesame — In-Depth Nutrition Comparison

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A recap on the 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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Sesame
Sesame
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B5Vitamin B5 +2812%
Contains more Vitamin KVitamin K +∞%
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

All nutrients comparison - raw data values

Nutrient Rye Sesame DV% diff.
Copper 0.367mg 4.082mg 413%
Iron 2.63mg 14.55mg 149%
Polyunsaturated fat 0.767g 21.773g 140%
Calcium 24mg 975mg 95%
Fats 1.63g 49.67g 74%
Magnesium 110mg 351mg 57%
Zinc 2.65mg 7.75mg 46%
Monounsaturated fat 0.208g 18.759g 46%
Phosphorus 332mg 629mg 42%
Vitamin B1 0.316mg 0.791mg 40%
Vitamin B6 0.294mg 0.79mg 38%
Selenium 13.9µg 34.4µg 37%
Saturated fat 0.197g 6.957g 31%
Vitamin B5 1.456mg 0.05mg 28%
Carbs 75.86g 23.45g 17%
Protein 10.34g 17.73g 15%
Folate 38µg 97µg 15%
Fiber 15.1g 11.8g 13%
Calories 338kcal 573kcal 12%
Manganese 2.577mg 2.46mg 5%
Vitamin K 5.9µg 0µg 5%
Vitamin E 0.85mg 0.25mg 4%
Vitamin B3 4.27mg 4.515mg 2%
Potassium 510mg 468mg 1%
Choline 30.4mg 25.6mg 1%
Protein per 100 calories 3.1g 3.1g N/A
Calories per 10 g protein 327kcal 323kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 4.9 5.8 N/A
Net carbs 60.76g 11.65g N/A
Sugar 0.98g 0.3g N/A
Sodium 2mg 11mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.251mg 0.247mg 0%
Tryptophan 0.108mg 0.388mg 0%
Threonine 0.289mg 0.736mg 0%
Isoleucine 0.208mg 0.763mg 0%
Leucine 0.563mg 1.358mg 0%
Lysine 0.286mg 0.569mg 0%
Methionine 0.153mg 0.586mg 0%
Phenylalanine 0.435mg 0.94mg 0%
Valine 0.317mg 0.99mg 0%
Histidine 0.189mg 0.522mg 0%
Fructose 0.11g 0%

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%

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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.