Sesame vs. Rye — In-Depth Nutrition Comparison
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A recap on differences between sesame and rye
- Rye has less copper, iron, calcium, magnesium, zinc, phosphorus, vitamin B1, vitamin B6, and selenium.
- Sesame covers your daily copper needs 413% more than rye.
- Rye contains 41 times less calcium than sesame. Sesame contains 975mg of calcium, while rye contains 24mg.
- Rye has less saturated fat.
Food varieties used in this article are Seeds, sesame seeds, whole, dried and Rye grain.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +219.1% |
| Contains more CalciumCalcium | +3962.5% |
| Contains more IronIron | +453.2% |
| Contains more CopperCopper | +1012.3% |
| Contains more ZincZinc | +192.5% |
| Contains more PhosphorusPhosphorus | +89.5% |
| Contains more SeleniumSelenium | +147.5% |
| Contains less SodiumSodium | -81.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +150.3% |
| Contains more Vitamin B6Vitamin B6 | +168.7% |
| Contains more FolateFolate | +155.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin B5Vitamin B5 | +2812% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +18.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 0.367mg | 413% |
| Iron | 14.55mg | 2.63mg | 149% |
| Polyunsaturated fat | 21.773g | 0.767g | 140% |
| Calcium | 975mg | 24mg | 95% |
| Fats | 49.67g | 1.63g | 74% |
| Magnesium | 351mg | 110mg | 57% |
| Monounsaturated fat | 18.759g | 0.208g | 46% |
| Zinc | 7.75mg | 2.65mg | 46% |
| Phosphorus | 629mg | 332mg | 42% |
| Vitamin B1 | 0.791mg | 0.316mg | 40% |
| Vitamin B6 | 0.79mg | 0.294mg | 38% |
| Selenium | 34.4µg | 13.9µg | 37% |
| Saturated fat | 6.957g | 0.197g | 31% |
| Vitamin B5 | 0.05mg | 1.456mg | 28% |
| Carbs | 23.45g | 75.86g | 17% |
| Folate | 97µg | 38µg | 15% |
| Protein | 17.73g | 10.34g | 15% |
| Fiber | 11.8g | 15.1g | 13% |
| Calories | 573kcal | 338kcal | 12% |
| Manganese | 2.46mg | 2.577mg | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin E | 0.25mg | 0.85mg | 4% |
| Vitamin B3 | 4.515mg | 4.27mg | 2% |
| Potassium | 468mg | 510mg | 1% |
| Choline | 25.6mg | 30.4mg | 1% |
| Net carbs | 11.65g | 60.76g | N/A |
| Sugar | 0.3g | 0.98g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.247mg | 0.251mg | 0% |
| Tryptophan | 0.388mg | 0.108mg | 0% |
| Threonine | 0.736mg | 0.289mg | 0% |
| Isoleucine | 0.763mg | 0.208mg | 0% |
| Leucine | 1.358mg | 0.563mg | 0% |
| Lysine | 0.569mg | 0.286mg | 0% |
| Methionine | 0.586mg | 0.153mg | 0% |
| Phenylalanine | 0.94mg | 0.435mg | 0% |
| Valine | 0.99mg | 0.317mg | 0% |
| Histidine | 0.522mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +71.5% |
| Contains more FatsFats | +2947.2% |
| Contains more OtherOther | +184.1% |
| Contains more CarbsCarbs | +223.5% |
| Contains more WaterWater | +126% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8918.8% |
| Contains more Poly. FatPolyunsaturated fat | +2738.7% |
| Contains less Sat. FatSaturated fat | -97.2% |
