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Flour vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 30)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 0.71g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.042g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Rye
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
39
Flour
25
Rye
Mineral Summary Score
22
Flour
48
Rye

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
Flour
1
:
6
Rye
Contains more Iron +76.4%
Contains more Calcium +60%
Contains more Potassium +376.6%
Contains more Magnesium +400%
Contains more Copper +154.9%
Contains more Zinc +278.6%
Contains more Phosphorus +207.4%
Equal in Sodium - 2
Contains more Iron +76.4%
Contains more Calcium +60%
Contains more Potassium +376.6%
Contains more Magnesium +400%
Contains more Copper +154.9%
Contains more Zinc +278.6%
Contains more Phosphorus +207.4%
Equal in Sodium - 2

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
Flour
4
:
5
Rye
Contains more Vitamin B1 +148.4%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +38.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B5 +232.4%
Contains more Vitamin B6 +568.2%
Contains more Vitamin K +1866.7%
Contains more Vitamin B1 +148.4%
Contains more Vitamin B2 +96.8%
Contains more Vitamin B3 +38.3%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1316.7%
Contains more Vitamin B5 +232.4%
Contains more Vitamin B6 +568.2%
Contains more Vitamin K +1866.7%

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 the food
Protein
62%
Flour
62%
Rye
Carbohydrates
76%
Flour
76%
Rye
Fats
5%
Flour
8%
Rye

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Rye Opinion
Calories 364 338 Flour
Protein 10.33 10.34 Rye
Fats 0.98 1.63 Rye
Vitamin C 0 0
Carbs 76.31 75.86 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 2.63 Flour
Calcium 15 24 Rye
Potassium 107 510 Rye
Magnesium 22 110 Rye
Sugars 0.27 0.98 Rye
Fiber 2.7 15.1 Rye
Copper 0.144 0.367 Rye
Zinc 0.7 2.65 Rye
Starch
Phosphorus 108 332 Rye
Sodium 2 2
Vitamin A 0 11 Rye
Vitamin E 0.06 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.785 0.316 Flour
Vitamin B2 0.494 0.251 Flour
Vitamin B3 5.904 4.27 Flour
Vitamin B5 0.438 1.456 Rye
Vitamin B6 0.044 0.294 Rye
Vitamin B12 0 0
Vitamin K 0.3 5.9 Rye
Folic acid (B9) 154 0 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.197 Flour
Monounsaturated Fat 0.087 0.208 Rye
Polyunsaturated fat 0.413 0.767 Rye
Tryptophan 0.127 0.108 Flour
Threonine 0.281 0.289 Rye
Isoleucine 0.357 0.208 Flour
Leucine 0.71 0.563 Flour
Lysine 0.228 0.286 Rye
Methionine 0.183 0.153 Flour
Phenylalanine 0.52 0.435 Flour
Valine 0.415 0.317 Flour
Histidine 0.23 0.189 Flour
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.