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  6. Rye vs. Flax seeds

Rye vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between rye and flax seeds

  • Flax seeds have more vitamin B1, copper, magnesium, fats, fiber, phosphorus, iron, calcium, selenium, and protein than rye.
  • Flax seeds' daily need coverage for vitamin B1 is 111% more.

The food varieties used in the comparison are Rye grain and Seeds, flaxseed.

Infographic

Rye vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rye
Rye
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +256.4%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +117.9%
Contains more CopperCopper +232.4%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +93.4%
Contains more SeleniumSelenium +82.7%
~equal in Manganese ~2.482mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rye
Rye
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +174.2%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +38.6%
Contains more Vitamin B5Vitamin B5 +47.8%
Contains more Vitamin KVitamin K +37.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +420.3%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more FolateFolate +128.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Flax seeds DV% diff.
Polyunsaturated fat 0.767g 28.73g 186%
Vitamin B1 0.316mg 1.644mg 111%
Copper 0.367mg 1.22mg 95%
Magnesium 110mg 392mg 67%
Fats 1.63g 42.16g 62%
Fiber 15.1g 27.3g 49%
Phosphorus 332mg 642mg 44%
Iron 2.63mg 5.73mg 39%
Calcium 24mg 255mg 23%
Selenium 13.9µg 25.4µg 21%
Monounsaturated fat 0.208g 7.527g 18%
Protein 10.34g 18.29g 16%
Carbs 75.86g 28.88g 16%
Saturated fat 0.197g 3.663g 16%
Zinc 2.65mg 4.34mg 15%
Vitamin B6 0.294mg 0.473mg 14%
Folate 38µg 87µg 12%
Calories 338kcal 534kcal 10%
Potassium 510mg 813mg 9%
Vitamin B5 1.456mg 0.985mg 9%
Choline 30.4mg 78.7mg 9%
Vitamin B2 0.251mg 0.161mg 7%
Vitamin B3 4.27mg 3.08mg 7%
Vitamin E 0.85mg 0.31mg 4%
Manganese 2.577mg 2.482mg 4%
Vitamin C 0mg 0.6mg 1%
Sodium 2mg 30mg 1%
Vitamin K 5.9µg 4.3µg 1%
Protein per 100 calories 3.1g 3.4g N/A
Calories per 10 g protein 327kcal 292kcal N/A
Weight per 100 calories 30g 19g N/A
Unsaturated / Saturated Fat ratio 4.9 9.9 N/A
Net carbs 60.76g 1.58g N/A
Sugar 0.98g 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.297mg 0%
Threonine 0.289mg 0.766mg 0%
Isoleucine 0.208mg 0.896mg 0%
Leucine 0.563mg 1.235mg 0%
Lysine 0.286mg 0.862mg 0%
Methionine 0.153mg 0.37mg 0%
Phenylalanine 0.435mg 0.957mg 0%
Valine 0.317mg 1.072mg 0%
Histidine 0.189mg 0.472mg 0%
Fructose 0.11g 0g 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +162.7%
Contains more WaterWater +52.3%
Contains more ProteinProtein +76.9%
Contains more FatsFats +2486.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +3518.8%
Contains more Poly. FatPolyunsaturated fat +3645.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +62%
Contains more GlucoseGlucose +150%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.