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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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Sesame 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
Sesame
6
:
2
Rye
Contains more Iron +453.2%
Contains more Calcium +3962.5%
Contains more Magnesium +219.1%
Contains more Copper +1012.3%
Contains more Zinc +192.5%
Contains more Phosphorus +89.5%
Contains less Sodium -81.8%
Equal in Potassium - 510
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +453.2%
Contains more Calcium +3962.5%
Contains more Magnesium +219.1%
Contains more Copper +1012.3%
Contains more Zinc +192.5%
Contains more Phosphorus +89.5%
Contains less Sodium -81.8%
Equal in Potassium - 510

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
Sesame
4
:
5
Rye
Contains more Vitamin B1 +150.3%
Contains more Vitamin B6 +168.7%
Contains more Folate +155.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B3 - 4.27
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% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
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 B1 +150.3%
Contains more Vitamin B6 +168.7%
Contains more Folate +155.3%
Contains more Vitamin A +22.2%
Contains more Vitamin E +240%
Contains more Vitamin B5 +2812%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.251
Equal in Vitamin B3 - 4.27

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
50
Sesame
36
Rye
Mineral Summary Score
372
Sesame
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
106%
Sesame
62%
Rye
Carbohydrates
23%
Sesame
76%
Rye
Fats
229%
Sesame
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.
Sesame Rye
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price 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
Sesame 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 richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 6.76g)
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 - $3.6)
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 Sesame Rye Opinion
Calories 573 338 Sesame
Protein 17.73 10.34 Sesame
Fats 49.67 1.63 Sesame
Vitamin C 0 0
Carbs 23.45 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 2.63 Sesame
Calcium 975 24 Sesame
Potassium 468 510 Rye
Magnesium 351 110 Sesame
Sugar 0.3 0.98 Sesame
Fiber 11.8 15.1 Rye
Copper 4.082 0.367 Sesame
Zinc 7.75 2.65 Sesame
Starch
Phosphorus 629 332 Sesame
Sodium 11 2 Rye
Vitamin A 9 11 Rye
Vitamin E 0.25 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.791 0.316 Sesame
Vitamin B2 0.247 0.251 Rye
Vitamin B3 4.515 4.27 Sesame
Vitamin B5 0.05 1.456 Rye
Vitamin B6 0.79 0.294 Sesame
Vitamin B12 0 0
Vitamin K 0 5.9 Rye
Folate 97 38 Sesame
Trans Fat 0 Sesame
Saturated Fat 6.957 0.197 Rye
Monounsaturated Fat 18.759 0.208 Sesame
Polyunsaturated fat 21.773 0.767 Sesame
Tryptophan 0.388 0.108 Sesame
Threonine 0.736 0.289 Sesame
Isoleucine 0.763 0.208 Sesame
Leucine 1.358 0.563 Sesame
Lysine 0.569 0.286 Sesame
Methionine 0.586 0.153 Sesame
Phenylalanine 0.94 0.435 Sesame
Valine 0.99 0.317 Sesame
Histidine 0.522 0.189 Sesame
Fructose 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.