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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.

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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 Iron +453.2%
Contains more Calcium +3962.5%
Contains more Magnesium +219.1%
Contains more Copper +1012.3%
Contains more Zinc +192.5%
Contains more Phosphorus +89.5%
Equal in Potassium - 468
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -81.8%
Contains more Iron +453.2%
Contains more Calcium +3962.5%
Contains more Magnesium +219.1%
Contains more Copper +1012.3%
Contains more Zinc +192.5%
Contains more Phosphorus +89.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
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 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 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

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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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.

All nutrients comparison - raw data values

Nutrient Rye Sesame Opinion
Calories 338 573 Sesame
Protein 10.34 17.73 Sesame
Fats 1.63 49.67 Sesame
Vitamin C 0 0
Carbs 75.86 23.45 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 14.55 Sesame
Calcium 24 975 Sesame
Potassium 510 468 Rye
Magnesium 110 351 Sesame
Sugar 0.98 0.3 Sesame
Fiber 15.1 11.8 Rye
Copper 0.367 4.082 Sesame
Zinc 2.65 7.75 Sesame
Starch
Phosphorus 332 629 Sesame
Sodium 2 11 Rye
Vitamin A 11 9 Rye
Vitamin E 0.85 0.25 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.791 Sesame
Vitamin B2 0.251 0.247 Rye
Vitamin B3 4.27 4.515 Sesame
Vitamin B5 1.456 0.05 Rye
Vitamin B6 0.294 0.79 Sesame
Vitamin B12 0 0
Vitamin K 5.9 0 Rye
Folate 38 97 Sesame
Trans Fat 0 Sesame
Saturated Fat 0.197 6.957 Rye
Monounsaturated Fat 0.208 18.759 Sesame
Polyunsaturated fat 0.767 21.773 Sesame
Tryptophan 0.108 0.388 Sesame
Threonine 0.289 0.736 Sesame
Isoleucine 0.208 0.763 Sesame
Leucine 0.563 1.358 Sesame
Lysine 0.286 0.569 Sesame
Methionine 0.153 0.586 Sesame
Phenylalanine 0.435 0.94 Sesame
Valine 0.317 0.99 Sesame
Histidine 0.189 0.522 Sesame
Fructose 0.11 Rye

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.