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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
Infographic link

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 Zinc +38.9%
Contains more Copper +37.9%
Contains more Potassium +26.6%
Contains less Sodium -60%
Equal in Calcium - 24
Equal in Phosphorus - 332
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Iron +43.3%
Contains more Magnesium +18.2%
Contains more Zinc +38.9%
Contains more Copper +37.9%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 +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

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Rye Opinion
Net carbs 59.48g 60.76g Rye
Protein 14.54g 10.34g Khorasan wheat
Fats 2.13g 1.63g Khorasan wheat
Carbs 70.58g 75.86g Rye
Calories 337kcal 338kcal Rye
Starch 52.41g g Khorasan wheat
Fructose 0.11g 0.11g
Sugar 7.84g 0.98g Rye
Fiber 11.1g 15.1g Rye
Calcium 22mg 24mg Rye
Iron 3.77mg 2.63mg Khorasan wheat
Magnesium 130mg 110mg Khorasan wheat
Phosphorus 364mg 332mg Khorasan wheat
Potassium 403mg 510mg Rye
Sodium 5mg 2mg Rye
Zinc 3.68mg 2.65mg Khorasan wheat
Copper 0.506mg 0.367mg Khorasan wheat
Vitamin A 10IU 11IU Rye
Vitamin E 0.61mg 0.85mg Rye
Vitamin D IU 0IU Rye
Vitamin D µg 0µg Rye
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.316mg Khorasan wheat
Vitamin B2 0.184mg 0.251mg Rye
Vitamin B3 6.375mg 4.27mg Khorasan wheat
Vitamin B5 0.949mg 1.456mg Rye
Vitamin B6 0.259mg 0.294mg Rye
Folate µg 38µg Rye
Vitamin B12 µg 0µg Rye
Vitamin K 1.8µg 5.9µg Rye
Tryptophan 0.13mg 0.108mg Khorasan wheat
Threonine 0.442mg 0.289mg Khorasan wheat
Isoleucine 0.566mg 0.208mg Khorasan wheat
Leucine 1.112mg 0.563mg Khorasan wheat
Lysine 0.416mg 0.286mg Khorasan wheat
Methionine 0.251mg 0.153mg Khorasan wheat
Phenylalanine 0.772mg 0.435mg Khorasan wheat
Valine 0.687mg 0.317mg Khorasan wheat
Histidine 0.379mg 0.189mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g 0g Rye
Saturated Fat 0.196g 0.197g Khorasan wheat
Monounsaturated Fat 0.213g 0.208g Khorasan wheat
Polyunsaturated fat 0.621g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
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

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)

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.