Rye vs. Khorasan wheat — In-Depth Nutrition Comparison
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Significant differences between rye and khorasan wheat
- Rye has more fiber, vitamin B5, and vitamin B2; however, khorasan wheat is richer in selenium, vitamin B1, copper, iron, vitamin B3, zinc, and manganese.
- Khorasan wheat covers your daily selenium needs 123% more than rye.
- Khorasan wheat has 2 times less vitamin B5 than rye. Rye has 1.456mg of vitamin B5, while khorasan wheat has 0.949mg.
Specific food types used in this comparison are Rye grain and Wheat, KAMUT khorasan, uncooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +26.6% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +18.2% |
| Contains more IronIron | +43.3% |
| Contains more CopperCopper | +37.9% |
| Contains more ZincZinc | +38.9% |
| Contains more SeleniumSelenium | +486.3% |
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.
| Contains more Vitamin EVitamin E | +39.3% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B5Vitamin B5 | +53.4% |
| Contains more Vitamin B6Vitamin B6 | +13.5% |
| Contains more Vitamin KVitamin K | +227.8% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +17.8% |
| Contains more Vitamin B1Vitamin B1 | +79.1% |
| Contains more Vitamin B3Vitamin B3 | +49.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more ProteinProtein | +40.6% |
| Contains more FatsFats | +30.7% |
~equal in
Carbs
~70.58g
~equal in
Water
~11.07g
~equal in
Other
~1.68g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Poly. FatPolyunsaturated fat | +23.5% |
~equal in
Saturated fat
~0.196g
~equal in
Monounsaturated fat
~0.213g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more SucroseSucrose | +29.1% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +287.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0.11g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 13.9µg | 81.5µg | 123% |
| Starch | 52.41g | 22% | |
| Vitamin B1 | 0.316mg | 0.566mg | 21% |
| Fiber | 15.1g | 11.1g | 16% |
| Copper | 0.367mg | 0.506mg | 15% |
| Iron | 2.63mg | 3.77mg | 14% |
| Vitamin B3 | 4.27mg | 6.375mg | 13% |
| Folate | 38µg | 10% | |
| Vitamin B5 | 1.456mg | 0.949mg | 10% |
| Zinc | 2.65mg | 3.68mg | 9% |
| Protein | 10.34g | 14.54g | 8% |
| Manganese | 2.577mg | 2.735mg | 7% |
| Magnesium | 110mg | 130mg | 5% |
| Phosphorus | 332mg | 364mg | 5% |
| Vitamin B2 | 0.251mg | 0.184mg | 5% |
| Potassium | 510mg | 403mg | 3% |
| Vitamin K | 5.9µg | 1.8µg | 3% |
| Vitamin B6 | 0.294mg | 0.259mg | 3% |
| Carbs | 75.86g | 70.58g | 2% |
| Vitamin E | 0.85mg | 0.61mg | 2% |
| Choline | 30.4mg | 25.8mg | 1% |
| Polyunsaturated fat | 0.767g | 0.621g | 1% |
| Fats | 1.63g | 2.13g | 1% |
| Calories | 338kcal | 337kcal | 0% |
| Net carbs | 60.76g | 59.48g | N/A |
| Calcium | 24mg | 22mg | 0% |
| Sugar | 0.98g | 7.84g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Trans fat | 0g | 0.005g | N/A |
| Saturated fat | 0.197g | 0.196g | 0% |
| Monounsaturated fat | 0.208g | 0.213g | 0% |
| Tryptophan | 0.108mg | 0.13mg | 0% |
| Threonine | 0.289mg | 0.442mg | 0% |
| Isoleucine | 0.208mg | 0.566mg | 0% |
| Leucine | 0.563mg | 1.112mg | 0% |
| Lysine | 0.286mg | 0.416mg | 0% |
| Methionine | 0.153mg | 0.251mg | 0% |
| Phenylalanine | 0.435mg | 0.772mg | 0% |
| Valine | 0.317mg | 0.687mg | 0% |
| Histidine | 0.189mg | 0.379mg | 0% |
| Fructose | 0.11g | 0.11g | 0% |
| Omega-3 - ALA | 0.048g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
98%
150%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 6.86g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Khorasan wheat is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)