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

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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +390.9%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Rye
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
32%
Chia seeds
35%
Rye
Minerals Daily Need Coverage Score
221%
Chia seeds
98%
Rye

Comparison summary

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 is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 19)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. 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.