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  6. Rye bread vs. Rye flour, dark

Rye bread vs. Rye flour, dark — In-Depth Nutrition Comparison

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Summary of differences between rye bread and rye flour, dark

  • Rye bread has more selenium, while rye flour, dark has more manganese, fiber, phosphorus, copper, zinc, magnesium, vitamin B6, and iron.
  • Rye flour, dark covers your daily need for manganese, 228% more than rye bread.
  • Rye bread contains 302 times more sodium than rye flour, dark. While rye bread contains 603mg of sodium, rye flour, dark contains only 2mg.

These are the specific foods used in this comparison Bread, rye and Rye flour, dark.

Infographic

Rye bread vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 11% 63% 186% 187% 137% 214% 0.26% 791% 98%
Contains more CalciumCalcium +97.3%
Contains more SeleniumSelenium +71.7%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +331.9%
Contains more IronIron +75.6%
Contains more CopperCopper +201.1%
Contains more ZincZinc +342.1%
Contains more PhosphorusPhosphorus +299.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +635.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0.33% 55% 0% 79% 58% 80% 87% 102% 0% 15% 25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.3%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more FolateFolate +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +727.3%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +490.7%
Contains more Vitamin KVitamin K +391.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye bread Rye flour, dark DV% diff.
Manganese 0.824mg 6.062mg 228%
Fiber 5.8g 23.8g 72%
Phosphorus 125mg 499mg 53%
Copper 0.186mg 0.56mg 42%
Zinc 1.14mg 5.04mg 35%
Magnesium 40mg 160mg 29%
Vitamin B6 0.075mg 0.443mg 28%
Iron 2.83mg 4.97mg 27%
Sodium 603mg 2mg 26%
Selenium 30.9µg 18µg 23%
Vitamin B5 0.44mg 1.456mg 20%
Folate 110µg 33µg 19%
Potassium 166mg 717mg 16%
Vitamin E 0.33mg 2.73mg 16%
Protein 8.5g 15.91g 15%
Vitamin B1 0.434mg 0.316mg 10%
Carbs 48.3g 68.63g 7%
Vitamin B2 0.335mg 0.251mg 6%
Calcium 73mg 37mg 4%
Vitamin K 1.2µg 5.9µg 4%
Calories 259kcal 325kcal 3%
Vitamin B3 3.805mg 4.27mg 3%
Choline 14.6mg 30.4mg 3%
Monounsaturated fat 1.311g 0.284g 3%
Fats 3.3g 2.22g 2%
Saturated fat 0.626g 0.269g 2%
Polyunsaturated fat 0.799g 1.046g 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 42.5g 44.83g N/A
Sugar 3.85g 2.31g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.096mg 0.18mg 0%
Threonine 0.255mg 0.49mg 0%
Isoleucine 0.319mg 0.353mg 0%
Leucine 0.579mg 0.857mg 0%
Lysine 0.233mg 0.338mg 0%
Methionine 0.139mg 0.199mg 0%
Phenylalanine 0.411mg 0.646mg 0%
Valine 0.379mg 0.498mg 0%
Histidine 0.182mg 0.233mg 0%
Fructose 0.23g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
16% 2% 69% 11% 2%
Protein: 15.91 g
Fats: 2.22 g
Carbs: 68.63 g
Water: 10.75 g
Other: 2.49 g
Contains more FatsFats +48.6%
Contains more WaterWater +247%
Contains more ProteinProtein +87.2%
Contains more CarbsCarbs +42.1%
~equal in Other ~2.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
17% 18% 65%
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 +361.6%
Contains less Sat. FatSaturated fat -57%
Contains more Poly. FatPolyunsaturated fat +30.9%

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 bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Rye flour, dark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168885/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.