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  6. Chia seeds vs. Rye

Chia seeds vs. Rye — In-Depth Nutrition Comparison

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How are chia seeds and rye different?

  • Chia seeds are higher than rye in fiber, phosphorus, selenium, iron, copper, calcium, magnesium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily need for fiber, 77% more than rye.
  • Chia seeds contain 26 times more calcium than rye. Chia seeds contain 631mg of calcium, while rye contains 24mg.
  • Rye has a higher glycemic index (34) than chia seeds (15).

Seeds, chia seeds, dried and Rye grain types were used in this article.

Infographic

Chia seeds vs Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Rye
Rye
2
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%
Contains more MagnesiumMagnesium +204.5%
Contains more CalciumCalcium +2529.2%
Contains more IronIron +193.5%
Contains more CopperCopper +151.8%
Contains more ZincZinc +72.8%
Contains more PhosphorusPhosphorus +159%
Contains more SeleniumSelenium +297.1%
Contains more PotassiumPotassium +25.3%
Contains less SodiumSodium -87.5%
~equal in Manganese ~2.577mg

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.
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Rye
Rye
7
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +96.2%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more FolateFolate +28.9%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B2Vitamin B2 +47.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Rye DV% diff.
Polyunsaturated fat 23.665g 0.767g 153%
Fiber 34.4g 15.1g 77%
Phosphorus 860mg 332mg 75%
Selenium 55.2µg 13.9µg 75%
Iron 7.72mg 2.63mg 64%
Copper 0.924mg 0.367mg 62%
Calcium 631mg 24mg 61%
Magnesium 335mg 110mg 54%
Fats 30.74g 1.63g 45%
Vitamin B3 8.83mg 4.27mg 29%
Vitamin B5 1.456mg 29%
Vitamin B1 0.62mg 0.316mg 25%
Vitamin B6 0.294mg 23%
Zinc 4.58mg 2.65mg 18%
Saturated fat 3.33g 0.197g 14%
Protein 16.54g 10.34g 12%
Carbs 42.12g 75.86g 11%
Calories 486kcal 338kcal 7%
Manganese 2.723mg 2.577mg 6%
Vitamin B2 0.17mg 0.251mg 6%
Choline 30.4mg 6%
Monounsaturated fat 2.309g 0.208g 5%
Vitamin K 5.9µg 5%
Folate 49µg 38µg 3%
Potassium 407mg 510mg 3%
Vitamin E 0.5mg 0.85mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 2mg 1%
Net carbs 7.72g 60.76g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.108mg 0%
Threonine 0.709mg 0.289mg 0%
Isoleucine 0.801mg 0.208mg 0%
Leucine 1.371mg 0.563mg 0%
Lysine 0.97mg 0.286mg 0%
Methionine 0.588mg 0.153mg 0%
Phenylalanine 1.016mg 0.435mg 0%
Valine 0.95mg 0.317mg 0%
Histidine 0.531mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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
Contains more ProteinProtein +60%
Contains more FatsFats +1785.9%
Contains more OtherOther +205.7%
Contains more CarbsCarbs +80.1%
Contains more WaterWater +82.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
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
Contains more Mono. FatMonounsaturated fat +1010.1%
Contains more Poly. FatPolyunsaturated fat +2985.4%
Contains less Sat. FatSaturated fat -94.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.