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Flax vs Rye - In-Depth Nutrition Comparison

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Important differences between Flax and Rye

  • Flax has more Vitamin B1, Copper, Magnesium, Fiber, Phosphorus, Iron, Calcium, Selenium, and Zinc than Rye.
  • Flax's daily need coverage for Vitamin B1 is 111% more.
  • Flax contains 19 times more Saturated Fat than Rye. Flax contains 3.663g of Saturated Fat, while Rye contains 0.197g.

The food varieties used in the comparison are Seeds, flaxseed and Rye grain.

Infographic

Flax 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
Flax
7
:
1
Rye
Contains more Iron +117.9%
Contains more Calcium +962.5%
Contains more Potassium +59.4%
Contains more Magnesium +256.4%
Contains more Copper +232.4%
Contains more Zinc +63.8%
Contains more Phosphorus +93.4%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +117.9%
Contains more Calcium +962.5%
Contains more Potassium +59.4%
Contains more Magnesium +256.4%
Contains more Copper +232.4%
Contains more Zinc +63.8%
Contains more Phosphorus +93.4%
Contains less Sodium -93.3%

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
Flax
4
:
6
Rye
Contains more Vitamin C +∞%
Contains more Vitamin B1 +420.3%
Contains more Vitamin B6 +60.9%
Contains more Folate +128.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +47.8%
Contains more Vitamin K +37.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 B1 +420.3%
Contains more Vitamin B6 +60.9%
Contains more Folate +128.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +47.8%
Contains more Vitamin K +37.2%

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
63
Flax
36
Rye
Mineral Summary Score
181
Flax
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
110%
Flax
62%
Rye
Carbohydrates
29%
Flax
76%
Rye
Fats
195%
Flax
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.
Flax Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals 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
Flax 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?
Rye
Rye is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 3.466g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 34)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is richer in minerals?
Flax
Flax 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.

All nutrients comparison - raw data values

Nutrient Flax Rye Opinion
Calories 534 338 Flax
Protein 18.29 10.34 Flax
Fats 42.16 1.63 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.63 Flax
Calcium 255 24 Flax
Potassium 813 510 Flax
Magnesium 392 110 Flax
Sugar 1.55 0.98 Rye
Fiber 27.3 15.1 Flax
Copper 1.22 0.367 Flax
Zinc 4.34 2.65 Flax
Starch
Phosphorus 642 332 Flax
Sodium 30 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.31 0.85 Rye
Vitamin D 0 0
Vitamin B1 1.644 0.316 Flax
Vitamin B2 0.161 0.251 Rye
Vitamin B3 3.08 4.27 Rye
Vitamin B5 0.985 1.456 Rye
Vitamin B6 0.473 0.294 Flax
Vitamin B12 0 0
Vitamin K 4.3 5.9 Rye
Folate 87 38 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 0.197 Rye
Monounsaturated Fat 7.527 0.208 Flax
Polyunsaturated fat 28.73 0.767 Flax
Tryptophan 0.297 0.108 Flax
Threonine 0.766 0.289 Flax
Isoleucine 0.896 0.208 Flax
Leucine 1.235 0.563 Flax
Lysine 0.862 0.286 Flax
Methionine 0.37 0.153 Flax
Phenylalanine 0.957 0.435 Flax
Valine 1.072 0.317 Flax
Histidine 0.472 0.189 Flax
Fructose 0 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.