Sesame vs. Rye — In-Depth Nutrition Comparison

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A recap on the 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.

Sesame

Rye

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%

~equal in Potassium ~510mg

~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.

Sesame

Rye

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	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.251mg

~equal in Vitamin B3 ~4.27mg

~equal in Vitamin B12 ~0µg

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%
Zinc	7.75mg	2.65mg	46%
Monounsaturated fat	18.759g	0.208g	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%
Protein	17.73g	10.34g	15%
Folate	97µg	38µg	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%
Protein per 100 calories	3.1g	3.1g	N/A
Calories per 10 g protein	323kcal	327kcal	N/A
Weight per 100 calories	17g	30g	N/A
Unsaturated / Saturated Fat ratio	5.8	4.9	N/A
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%