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  6. Flax vs. Rye

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
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.
Flax
Flax
8
:
2
Rye
Rye
Contains more Calcium +962.5%
Contains more Iron +117.9%
Contains more Magnesium +256.4%
Contains more Phosphorus +93.4%
Contains more Potassium +59.4%
Contains more Zinc +63.8%
Contains more Copper +232.4%
Contains more Selenium +82.7%
Contains less Sodium -93.3%
Equal in Manganese - 2.577
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +962.5%
Contains more Iron +117.9%
Contains more Magnesium +256.4%
Contains more Phosphorus +93.4%
Contains more Potassium +59.4%
Contains more Zinc +63.8%
Contains more Copper +232.4%
Contains more Selenium +82.7%
Contains less Sodium -93.3%
Equal in Manganese - 2.577

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.
Flax
Flax
4
:
6
Rye
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Rye
Rye
Contains more Protein +76.9%
Contains more Fats +2486.5%
Contains more Other +136.3%
Contains more Carbs +162.7%
Contains more Water +52.3%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Rye
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 Protein +76.9%
Contains more Fats +2486.5%
Contains more Other +136.3%
Contains more Carbs +162.7%
Contains more Water +52.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +3518.8%
Contains more Polyunsaturated fat +3645.8%
Contains less Saturated Fat -94.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +3518.8%
Contains more Polyunsaturated fat +3645.8%
Contains less Saturated Fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
2
:
1
Rye
Rye
Contains more Sucrose +62%
Contains more Glucose +150%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +62%
Contains more Glucose +150%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Flax Rye Opinion
Net carbs 1.58g 60.76g Rye
Protein 18.29g 10.34g Flax
Fats 42.16g 1.63g Flax
Carbs 28.88g 75.86g Rye
Calories 534kcal 338kcal Flax
Fructose 0g 0.11g Rye
Sugar 1.55g 0.98g Rye
Fiber 27.3g 15.1g Flax
Calcium 255mg 24mg Flax
Iron 5.73mg 2.63mg Flax
Magnesium 392mg 110mg Flax
Phosphorus 642mg 332mg Flax
Potassium 813mg 510mg Flax
Sodium 30mg 2mg Rye
Zinc 4.34mg 2.65mg Flax
Copper 1.22mg 0.367mg Flax
Manganese 2.482mg 2.577mg Rye
Selenium 25.4µg 13.9µg Flax
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.31mg 0.85mg Rye
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.316mg Flax
Vitamin B2 0.161mg 0.251mg Rye
Vitamin B3 3.08mg 4.27mg Rye
Vitamin B5 0.985mg 1.456mg Rye
Vitamin B6 0.473mg 0.294mg Flax
Folate 87µg 38µg Flax
Vitamin K 4.3µg 5.9µg Rye
Tryptophan 0.297mg 0.108mg Flax
Threonine 0.766mg 0.289mg Flax
Isoleucine 0.896mg 0.208mg Flax
Leucine 1.235mg 0.563mg Flax
Lysine 0.862mg 0.286mg Flax
Methionine 0.37mg 0.153mg Flax
Phenylalanine 0.957mg 0.435mg Flax
Valine 1.072mg 0.317mg Flax
Histidine 0.472mg 0.189mg Flax
Saturated Fat 3.663g 0.197g Rye
Monounsaturated Fat 7.527g 0.208g Flax
Polyunsaturated fat 28.73g 0.767g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
36%
Rye
Minerals Daily Need Coverage Score
191%
Flax
98%
Rye

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.

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. 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.