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Khorasan wheat vs Rye - In-Depth Nutrition Comparison

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Significant differences between Khorasan wheat and Rye

  • Khorasan wheat has more Selenium, Vitamin B1, Copper, Iron, Vitamin B3, Zinc, and Manganese, however Rye is richer in Fiber, Vitamin B5, and Vitamin B2.
  • Khorasan wheat covers your daily Selenium needs 123% more than Rye.
  • Rye has 2 times less Vitamin B1 than Khorasan wheat. Khorasan wheat has 0.566mg of Vitamin B1, while Rye has 0.316mg.

Specific food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Rye grain.

Infographic

Khorasan wheat 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
Contains more Iron +43.3%
Contains more Magnesium +18.2%
Contains more Copper +37.9%
Contains more Zinc +38.9%
Contains more Potassium +26.6%
Contains less Sodium -60%
Equal in Calcium - 24
Equal in Phosphorus - 332
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +43.3%
Contains more Magnesium +18.2%
Contains more Copper +37.9%
Contains more Zinc +38.9%
Contains more Potassium +26.6%
Contains less Sodium -60%
Equal in Calcium - 24
Equal in Phosphorus - 332

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
:
9
Rye
Contains more Vitamin B1 +79.1%
Contains more Vitamin B3 +49.3%
Contains more Vitamin E +39.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin K +227.8%
Equal in Vitamin A - 11
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% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
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 +79.1%
Contains more Vitamin B3 +49.3%
Contains more Vitamin E +39.3%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +13.5%
Contains more Vitamin K +227.8%
Equal in Vitamin A - 11

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
36
Khorasan wheat
36
Rye
Mineral Summary Score
88
Khorasan wheat
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
87%
Khorasan wheat
62%
Rye
Carbohydrates
71%
Khorasan wheat
76%
Rye
Fats
10%
Khorasan wheat
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.
Khorasan wheat Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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 lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.86g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.001g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Khorasan wheat Rye Opinion
Calories 337 338 Rye
Protein 14.54 10.34 Khorasan wheat
Fats 2.13 1.63 Khorasan wheat
Vitamin C 0 0
Carbs 70.58 75.86 Rye
Cholesterol 0 0
Vitamin D 0 Rye
Iron 3.77 2.63 Khorasan wheat
Calcium 22 24 Rye
Potassium 403 510 Rye
Magnesium 130 110 Khorasan wheat
Sugar 7.84 0.98 Rye
Fiber 11.1 15.1 Rye
Copper 0.506 0.367 Khorasan wheat
Zinc 3.68 2.65 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 364 332 Khorasan wheat
Sodium 5 2 Rye
Vitamin A 10 11 Rye
Vitamin E 0.61 0.85 Rye
Vitamin D 0 Rye
Vitamin B1 0.566 0.316 Khorasan wheat
Vitamin B2 0.184 0.251 Rye
Vitamin B3 6.375 4.27 Khorasan wheat
Vitamin B5 0.949 1.456 Rye
Vitamin B6 0.259 0.294 Rye
Vitamin B12 0 Rye
Vitamin K 1.8 5.9 Rye
Folate 38 Rye
Trans Fat 0.005 0 Rye
Saturated Fat 0.196 0.197 Khorasan wheat
Monounsaturated Fat 0.213 0.208 Khorasan wheat
Polyunsaturated fat 0.621 0.767 Rye
Tryptophan 0.13 0.108 Khorasan wheat
Threonine 0.442 0.289 Khorasan wheat
Isoleucine 0.566 0.208 Khorasan wheat
Leucine 1.112 0.563 Khorasan wheat
Lysine 0.416 0.286 Khorasan wheat
Methionine 0.251 0.153 Khorasan wheat
Phenylalanine 0.772 0.435 Khorasan wheat
Valine 0.687 0.317 Khorasan wheat
Histidine 0.379 0.189 Khorasan wheat
Fructose 0.11 0.11

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.