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  6. Rye flour, dark vs. Rye bread

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

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Summary of differences between rye flour, dark and rye bread

  • Rye flour, dark has more manganese, fiber, phosphorus, copper, zinc, magnesium, vitamin B6, and iron, while rye bread has more selenium.
  • Rye flour, dark covers your daily need for manganese, 228% more than rye bread.
  • Rye flour, dark contains 6 times more vitamin B6 than rye bread. While rye flour, dark contains 0.443mg of vitamin B6, rye bread contains only 0.075mg.
  • The amount of sodium in rye flour, dark is lower.

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

Infographic

Rye flour, dark vs Rye bread 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" 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 114% 11% 63% 186% 187% 137% 214% 0.26% 791% 98%
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%
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%
Contains more CalciumCalcium +97.3%
Contains more SeleniumSelenium +71.7%

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 0% 0.33% 55% 0% 79% 58% 80% 87% 102% 0% 15% 25%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.3%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +87.2%
Contains more CarbsCarbs +42.1%
Contains more FatsFats +48.6%
Contains more WaterWater +247%
~equal in Other ~2.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 18% 65%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.284 g
Polyunsaturated fat: Poly. Fat 1.046 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains less Sat. FatSaturated fat -57%
Contains more Poly. FatPolyunsaturated fat +30.9%
Contains more Mono. FatMonounsaturated fat +361.6%

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