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Seed vs Rye - In-Depth Nutrition Comparison

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How are Seed and Rye different?

  • Seed is higher than Rye in Fiber, Phosphorus, Selenium, Iron, Copper, Calcium, Magnesium, Vitamin B3, Vitamin B1, and Zinc.
  • Seed covers your daily need of Fiber 77% more than Rye.
  • Seed contains 26 times more Calcium than Rye. Seed contains 631mg of Calcium, while Rye contains 24mg.

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

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Seed vs Rye 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
Seed
6
:
2
Rye
Contains more Iron +193.5%
Contains more Calcium +2529.2%
Contains more Magnesium +204.5%
Contains more Copper +151.8%
Contains more Zinc +72.8%
Contains more Phosphorus +159%
Contains more Potassium +25.3%
Contains less Sodium -87.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +193.5%
Contains more Calcium +2529.2%
Contains more Magnesium +204.5%
Contains more Copper +151.8%
Contains more Zinc +72.8%
Contains more Phosphorus +159%
Contains more Potassium +25.3%
Contains less Sodium -87.5%

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
Seed
5
:
6
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +390.9%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B3 +106.8%
Contains more Folate +28.9%
Contains more Vitamin E +70%
Contains more Vitamin B2 +47.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +390.9%
Contains more Vitamin B1 +96.2%
Contains more Vitamin B3 +106.8%
Contains more Folate +28.9%
Contains more Vitamin E +70%
Contains more Vitamin B2 +47.6%

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
35
Seed
36
Rye
Mineral Summary Score
195
Seed
71
Rye

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
99%
Seed
62%
Rye
Carbohydrates
42%
Seed
76%
Rye
Fats
142%
Seed
8%
Rye

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.
Seed Rye
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat 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
Seed Rye
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?
Seed
Seed is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 19)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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 - 3.133g)
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 Seed Rye Opinion
Calories 486 338 Seed
Protein 16.54 10.34 Seed
Fats 30.74 1.63 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 75.86 Rye
Cholesterol 0 0
Vitamin D 0 Rye
Iron 7.72 2.63 Seed
Calcium 631 24 Seed
Potassium 407 510 Rye
Magnesium 335 110 Seed
Sugar 0.98 Seed
Fiber 34.4 15.1 Seed
Copper 0.924 0.367 Seed
Zinc 4.58 2.65 Seed
Starch
Phosphorus 860 332 Seed
Sodium 16 2 Rye
Vitamin A 54 11 Seed
Vitamin E 0.5 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 0.62 0.316 Seed
Vitamin B2 0.17 0.251 Rye
Vitamin B3 8.83 4.27 Seed
Vitamin B5 1.456 Rye
Vitamin B6 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 49 38 Seed
Trans Fat 0.14 0 Rye
Saturated Fat 3.33 0.197 Rye
Monounsaturated Fat 2.309 0.208 Seed
Polyunsaturated fat 23.665 0.767 Seed
Tryptophan 0.436 0.108 Seed
Threonine 0.709 0.289 Seed
Isoleucine 0.801 0.208 Seed
Leucine 1.371 0.563 Seed
Lysine 0.97 0.286 Seed
Methionine 0.588 0.153 Seed
Phenylalanine 1.016 0.435 Seed
Valine 0.95 0.317 Seed
Histidine 0.531 0.189 Seed
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. Seed - 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.