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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.

Infographic

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 Calcium +3962.5%
Contains more Iron +453.2%
Contains more Magnesium +219.1%
Contains more Phosphorus +89.5%
Contains more Zinc +192.5%
Contains more Copper +1012.3%
Contains less Sodium -81.8%
Equal in Potassium - 510
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +3962.5%
Contains more Iron +453.2%
Contains more Magnesium +219.1%
Contains more Phosphorus +89.5%
Contains more Zinc +192.5%
Contains more Copper +1012.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 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

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

All nutrients comparison - raw data values

Nutrient Sesame Rye Opinion
Net carbs 11.65g 60.76g Rye
Protein 17.73g 10.34g Sesame
Fats 49.67g 1.63g Sesame
Carbs 23.45g 75.86g Rye
Calories 573kcal 338kcal Sesame
Starch g g
Fructose g 0.11g Rye
Sugar 0.3g 0.98g Sesame
Fiber 11.8g 15.1g Rye
Calcium 975mg 24mg Sesame
Iron 14.55mg 2.63mg Sesame
Magnesium 351mg 110mg Sesame
Phosphorus 629mg 332mg Sesame
Potassium 468mg 510mg Rye
Sodium 11mg 2mg Rye
Zinc 7.75mg 2.65mg Sesame
Copper 4.082mg 0.367mg Sesame
Vitamin A 9IU 11IU Rye
Vitamin E 0.25mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.316mg Sesame
Vitamin B2 0.247mg 0.251mg Rye
Vitamin B3 4.515mg 4.27mg Sesame
Vitamin B5 0.05mg 1.456mg Rye
Vitamin B6 0.79mg 0.294mg Sesame
Folate 97µg 38µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.9µg Rye
Tryptophan 0.388mg 0.108mg Sesame
Threonine 0.736mg 0.289mg Sesame
Isoleucine 0.763mg 0.208mg Sesame
Leucine 1.358mg 0.563mg Sesame
Lysine 0.569mg 0.286mg Sesame
Methionine 0.586mg 0.153mg Sesame
Phenylalanine 0.94mg 0.435mg Sesame
Valine 0.99mg 0.317mg Sesame
Histidine 0.522mg 0.189mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.197g Rye
Monounsaturated Fat 18.759g 0.208g Sesame
Polyunsaturated fat 21.773g 0.767g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.