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Rye vs. Star anise — In-Depth Nutrition Comparison

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The main differences between rye and star anise

  • Rye has more selenium; however, star anise has more iron, calcium, copper, vitamin B6, potassium, zinc, vitamin C, phosphorus, and magnesium.
  • Daily need coverage for iron for star anise is 429% higher.
  • Star anise has 3 times less selenium than rye. Rye has 13.9µg of selenium, while star anise has 5µg.
  • Star anise has a higher glycemic index than rye.

Food types used in this article are Rye grain and Spices, anise seed.

Infographic

Rye vs Star anise 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +178%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +2591.7%
Contains more PotassiumPotassium +182.5%
Contains more IronIron +1305.3%
Contains more CopperCopper +148%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +32.5%

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
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B5Vitamin B5 +82.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin B6Vitamin B6 +121.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.34mg
~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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more CarbsCarbs +51.7%
Contains more ProteinProtein +70.2%
Contains more FatsFats +875.5%
Contains more OtherOther +342%
~equal in Water ~9.54g

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
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains less Sat. FatSaturated fat -66.4%
Contains more Mono. FatMonounsaturated fat +4601.9%
Contains more Poly. FatPolyunsaturated fat +310.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Star anise
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 Star anise DV% diff.
Iron 2.63mg 36.96mg 429%
Calcium 24mg 646mg 62%
Copper 0.367mg 0.91mg 60%
Vitamin B6 0.294mg 0.65mg 27%
Potassium 510mg 1441mg 27%
Monounsaturated fat 0.208g 9.78g 24%
Zinc 2.65mg 5.3mg 24%
Vitamin C 0mg 21mg 23%
Fats 1.63g 15.9g 22%
Polyunsaturated fat 0.767g 3.15g 16%
Selenium 13.9µg 5µg 16%
Protein 10.34g 17.6g 15%
Phosphorus 332mg 440mg 15%
Magnesium 110mg 170mg 14%
Vitamin B5 1.456mg 0.797mg 13%
Manganese 2.577mg 2.3mg 12%
Carbs 75.86g 50.02g 9%
Vitamin B3 4.27mg 3.06mg 8%
Folate 38µg 10µg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Vitamin B2 0.251mg 0.29mg 3%
Vitamin A 1µg 16µg 2%
Saturated fat 0.197g 0.586g 2%
Fiber 15.1g 14.6g 2%
Vitamin B1 0.316mg 0.34mg 2%
Sodium 2mg 16mg 1%
Calories 338kcal 337kcal 0%
Net carbs 60.76g 35.42g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Star anise
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
38%
Star anise
Minerals Daily Need Coverage Score
98%
Rye
279%
Star anise

Comparison summary

Which food is richer in minerals?
Star anise
Star anise is relatively richer in minerals
Which food is lower in Sugar?
Star anise
Star anise is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 0.389g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 55)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.