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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.

Infographic

Rye vs Khorasan wheat 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
Contains more Potassium +26.6%
Contains less Sodium -60%
Contains more Iron +43.3%
Contains more Magnesium +18.2%
Contains more Copper +37.9%
Contains more Zinc +38.9%
Equal in Calcium - 22
Equal in Phosphorus - 364
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Potassium +26.6%
Contains less Sodium -60%
Contains more Iron +43.3%
Contains more Magnesium +18.2%
Contains more Copper +37.9%
Contains more Zinc +38.9%
Equal in Calcium - 22
Equal in Phosphorus - 364

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
9
:
Contains more Vitamin E +39.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin K +227.8%
Contains more Vitamin B1 +79.1%
Contains more Vitamin B3 +49.3%
Equal in Vitamin A - 10
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% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
Contains more Vitamin E +39.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin K +227.8%
Contains more Vitamin B1 +79.1%
Contains more Vitamin B3 +49.3%
Equal in Vitamin A - 10

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
36
Khorasan wheat
Mineral Summary Score
71
Rye
88
Khorasan wheat

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
87%
Khorasan wheat
Carbohydrates
76%
Rye
71%
Khorasan wheat
Fats
8%
Rye
10%
Khorasan wheat

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 Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Khorasan wheat
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 lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.86g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rye Khorasan wheat Opinion
Calories 338 337 Rye
Protein 10.34 14.54 Khorasan wheat
Fats 1.63 2.13 Khorasan wheat
Vitamin C 0 0
Carbs 75.86 70.58 Rye
Cholesterol 0 0
Vitamin D 0 Rye
Iron 2.63 3.77 Khorasan wheat
Calcium 24 22 Rye
Potassium 510 403 Rye
Magnesium 110 130 Khorasan wheat
Sugar 0.98 7.84 Rye
Fiber 15.1 11.1 Rye
Copper 0.367 0.506 Khorasan wheat
Zinc 2.65 3.68 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 332 364 Khorasan wheat
Sodium 2 5 Rye
Vitamin A 11 10 Rye
Vitamin E 0.85 0.61 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.566 Khorasan wheat
Vitamin B2 0.251 0.184 Rye
Vitamin B3 4.27 6.375 Khorasan wheat
Vitamin B5 1.456 0.949 Rye
Vitamin B6 0.294 0.259 Rye
Vitamin B12 0 Rye
Vitamin K 5.9 1.8 Rye
Folate 38 Rye
Trans Fat 0 0.005 Rye
Saturated Fat 0.197 0.196 Khorasan wheat
Monounsaturated Fat 0.208 0.213 Khorasan wheat
Polyunsaturated fat 0.767 0.621 Rye
Tryptophan 0.108 0.13 Khorasan wheat
Threonine 0.289 0.442 Khorasan wheat
Isoleucine 0.208 0.566 Khorasan wheat
Leucine 0.563 1.112 Khorasan wheat
Lysine 0.286 0.416 Khorasan wheat
Methionine 0.153 0.251 Khorasan wheat
Phenylalanine 0.435 0.772 Khorasan wheat
Valine 0.317 0.687 Khorasan wheat
Histidine 0.189 0.379 Khorasan wheat
Fructose 0.11 0.11

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.