Buckwheat flour, whole-groat vs. Rye flour, dark — In-Depth Nutrition Comparison
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The main differences between Buckwheat flour, whole-groat and Rye flour, dark
- Buckwheat flour, whole-groat has more Magnesium, and Vitamin B3, however, Rye flour, dark has more Manganese, Fiber, Phosphorus, Selenium, Vitamin B5, Zinc, Vitamin E, and Iron.
- Daily need coverage for Manganese from Rye flour, dark is 175% higher.
- Rye flour, dark has 2 times less Magnesium than Buckwheat flour, whole-groat. Buckwheat flour, whole-groat has 251mg of Magnesium, while Rye flour, dark has 160mg.
Food types used in this article are Buckwheat flour, whole-groat and Rye flour, dark.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +56.9% |
| Contains more PotassiumPotassium | +24.3% |
| Contains more IronIron | +22.4% |
| Contains more ZincZinc | +61.5% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +198.6% |
| Contains more SeleniumSelenium | +215.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +32% |
| Contains more Vitamin B3Vitamin B3 | +44% |
| Contains more Vitamin B6Vitamin B6 | +31.4% |
| Contains more Vitamin KVitamin K | +18.6% |
| Contains more FolateFolate | +63.6% |
| Contains more CholineCholine | +78.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +753.1% |
| Contains more Vitamin B2Vitamin B2 | +32.1% |
| Contains more Vitamin B5Vitamin B5 | +230.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.62 g
Fats:
3.1 g
Carbs:
70.59 g
Water:
11.15 g
Other:
2.54 g
Protein:
15.91 g
Fats:
2.22 g
Carbs:
68.63 g
Water:
10.75 g
Other:
2.49 g
| Contains more FatsFats | +39.6% |
| Contains more ProteinProtein | +26.1% |
~equal in
Carbs
~68.63g
~equal in
Water
~10.75g
~equal in
Other
~2.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.677 g
Monounsaturated Fat:
Mono. Fat
0.949 g
Polyunsaturated fat:
Poly. Fat
0.949 g
Saturated Fat:
Sat. Fat
0.269 g
Monounsaturated Fat:
Mono. Fat
0.284 g
Polyunsaturated fat:
Poly. Fat
1.046 g
| Contains more Mono. FatMonounsaturated Fat | +234.2% |
| Contains less Sat. FatSaturated Fat | -60.3% |
| Contains more Poly. FatPolyunsaturated fat | +10.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.7 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.8 g
Glucose:
0.22 g
Fructose:
0.23 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~1.8g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 335kcal | 325kcal |
|
| Protein | 12.62g | 15.91g |
|
| Fats | 3.1g | 2.22g |
|
| Net carbs | 60.59g | 44.83g |
|
| Carbs | 70.59g | 68.63g |
|
| Magnesium | 251mg | 160mg |
|
| Calcium | 41mg | 37mg |
|
| Potassium | 577mg | 717mg |
|
| Iron | 4.06mg | 4.97mg |
|
| Sugar | 2.6g | 2.31g |
|
| Fiber | 10g | 23.8g |
|
| Copper | 0.515mg | 0.56mg |
|
| Zinc | 3.12mg | 5.04mg |
|
| Phosphorus | 337mg | 499mg |
|
| Sodium | 11mg | 2mg |
|
| Vitamin A | 0IU | 11IU |
|
| Vitamin A | 0µg | 1µg |
|
| Vitamin E | 0.32mg | 2.73mg |
|
| Manganese | 2.03mg | 6.062mg |
|
| Selenium | 5.7µg | 18µg |
|
| Vitamin B1 | 0.417mg | 0.316mg |
|
| Vitamin B2 | 0.19mg | 0.251mg |
|
| Vitamin B3 | 6.15mg | 4.27mg |
|
| Vitamin B5 | 0.44mg | 1.456mg |
|
| Vitamin B6 | 0.582mg | 0.443mg |
|
| Vitamin K | 7µg | 5.9µg |
|
| Folate | 54µg | 33µg |
|
| Choline | 54.2mg | 30.4mg |
|
| Saturated Fat | 0.677g | 0.269g |
|
| Monounsaturated Fat | 0.949g | 0.284g |
|
| Polyunsaturated fat | 0.949g | 1.046g |
|
| Tryptophan | 0.183mg | 0.18mg |
|
| Threonine | 0.482mg | 0.49mg |
|
| Isoleucine | 0.474mg | 0.353mg |
|
| Leucine | 0.792mg | 0.857mg |
|
| Lysine | 0.64mg | 0.338mg |
|
| Methionine | 0.164mg | 0.199mg |
|
| Phenylalanine | 0.495mg | 0.646mg |
|
| Valine | 0.646mg | 0.498mg |
|
| Histidine | 0.294mg | 0.233mg |
|
| Fructose | 0.23g |
|
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
40%
Minerals Daily Need Coverage Score
109%
180%
Comparison summary
Which food is lower in Sugar?
Rye flour, dark is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Rye flour, dark contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Rye flour, dark is lower in Saturated Fat (difference - 0.408g)
Which food is richer in minerals?
Rye flour, dark is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.